A. 4EVER
AMRAP 4:
27/21 Calorie Bike or 35/27 Row or 9 Shuttle Run
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike or 27/21 Row or 7 Shuttle Run
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Bike or 21/15 Row or 5 Shuttle Run
15 Burpees
15 Pull-upsScoring: Not Scored
* "4EVER" is a simple machine and bodyweight workout that resembles the CompTrain Benchmark "Lead Foot"
* We replaced the Rower in "Lead Foot" with an Assault Bike in this workout
* The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
* This forces your body to improve its ability to buffer that acid
* If you finish the gymnastics in each window, you'll cycle back to the bike and work until the 4 minutes is up
* Your score for each AMRAP 4 is total rounds + reps completed
* When choosing rep schemes and variations, consider the following scoring goals for each round:
* **1st AMRAP:** 1-1+ Rounds
* **2nd AMRAP:** 1-1.5+ Rounds
* **3rd AMRAP:** 1.5-2+ Rounds
## GYMNASTICS MOVEMENTS
* To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh
* If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from "modifications"
* These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows
* For athletes who have no goals of competing, we recommend subbing 27 regular pull-ups for the set of 27 chest to bar pull-ups
## BURPEES
* These are standard burpees requiring chest to ground and full extension at the top of each rep
* You can jump-up or step-up off the floor
## ASSAULT BIKE
* If you're short on bikes, stagger athletes on opposite 4-minute windows
* Note that with the stagger, athlete 1 may be finishing on the bike while athlete 2 is waiting to start their round
* Make them aware of this beforehand to help encourage a quick transition off the bike
# GENERAL WARM-UP [5:00 – 12:00]
## 30 Seconds Each
Easy Bike
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Russian Baby Makers [Video](https://youtu.be/bhsZ7SURH34)
Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Moderate Bike
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Faster Bike
Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
# MOBILITY [12:00 – 15:00]
## Pike Stretch: 40 Seconds
[Video](http://youtu.be/WSkPQ1lXfNk)
## Up Dog: 40 Seconds
[Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
## Child's Pose: 40 Seconds
[Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/h4dtSehjNGQ)
# TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
## GYMNASTICS MOVEMENTS
### Neutral Gaze
We'll keep our focuses to concepts that apply to all 3 gymnastics movements today. The first one is maintaining a neutral gaze throughout the kip swing. This can allow for a better hollow and arch, as well as more efficient breathing. The biggest fault we'll see here is the eyes looking down towards the ground in the arch position. This restricts our breathing and our shoulders range of motion. Finding a spot across the room that is parallel with the eyes will allow for a better kip and easier air flow.
### Tight Hollow & Arch
The two body positions that are common to all these movements are the hollow and arch. The more compact we can stay in these positions, the easier it is to control the body. Relaxed hollow and arch positions is the equivalent of driving a car with loose lug nuts. Everything operates more smoothly when they're tight. We'll feel out these two static positions on the floor and then on the bar before actively alternating between them in the kip swing.
### Movement Prep
30 Seconds Hollow Hold on Floor
30 Seconds Arch Hold on Floor
20 Seconds Hollow Hold on Bar
20 Seconds Arch Hold on Bar
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
10 Kip Swings
5 Knees to Chest
5 Toes to Bar
3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
## BURPEES
### Tight
Two quick things on the burpees. The first being that a tight body moves faster than a loose body. With quick intervals today, look to keep the body moving together instead of "rolling down" and "rolling up" off the ground.
### Neutral
The second thing we can think of on the burpee is getting back to a neutral standing position. The position you hold when standing up normally is the position you want to finish in. The only thing we're adding here is a little air under the feet and a clap overhead. With no straightforward standard like jumping over a bar in this workout, look to make these regular burpees both fast and full.
### Movement Prep
4 Step-up Burpees
4 Jump-up Burpees
# PRACTICE ROUND [25:00 – 30:00]
## 1 Round
5 Calorie Assault Bike
5 Burpees
5 Pull-ups
4 Toes to Bar
3 Chest to Bar Pull-ups
# STRATEGY + WOD [30:00 – 60:00]
## BIKE & BURPEES
* The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement of each round
* Maintaining a rhythm with your breath through the bike and burpees will allow you to maintain a strong speed while also getting to the gymnastics under control
## GYMNASTICS MOVEMENTS
* While we have a short time to work, that doesn't mean we have to try to complete these unbroken
* If you're confident in doing so, it does get you back on the bike a lot faster
* However, quick sets with quick breaks can be just as effective if these movements are challenging for you
* These quick sets can be better if you know big sets will cause you to hit a wall and force a long rest
* The best option is the one that keeps you moving forward with minimal rest
* Here are a few thoughts on how to approach each set:
* **Set of 27:** 27 / 15-12 / 9-9-9 / 8-7-6-6 / 7-5-5-5-5
* **Set of 21:** 21 / 12-9 / 7-7-7 / 6-5-5-5 / 5-4-4-4-4
* **Set of 15:** 15 / 8-7 / 5-5-5 / 4-4-4-3 / 3-3-3-3-3
# AFTER PARTY
## Midline Conditioning
Not For Time:
30 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)
40 AbMat Sit-ups
50 Hollow Rocks [Video](http://youtu.be/gQ2Pcv0GHtU)
40 AbMat Sit-ups
30 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)
# WORKOUT VARIATIONS
## HOME GYM
AMRAP 4:
27 Jumping Lunges
27 Burpees
27 Pull-ups
AMRAP 4:
21 Jumping Lunges
21 Burpees
21 Toes to Bar
AMRAP 4:
15 Jumping Lunges
15 Burpees
15 Pull-ups
# MODIFICATIONS
## ASSAULT BIKE
* Equal Calorie Any Machine (To Maintain Rep Scheme)
* Equal Rep Shuttle Runs [10 Meters]
## CHEST TO BAR PULL-UPS & PULL-UPS
* Reduce Reps
* Banded Chest to Bar Pull-ups / Pull-ups
* Jumping Chest to Bar Pull-ups / Pull-ups
* Chin Over Bar Pull-ups (For Chest to Bars)
* Strict Pull-ups
* Ring Rows
* Inverted Bar Rows [Video](https://youtu.be/wdadrFLlC2s)
* Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
* Dumbbell Rows From Plank Position [Video](https://youtu.be/kNwcFuu9zXA)
* Barbell Bent Over Rows [Video](https://youtu.be/64DqGCc5ggQ)
* Double Dumbbell Bent Over Rows [Video](https://youtu.be/SdKsMzdkYZw)
* Single Dumbbell Bent Over Rows [Video](https://youtu.be/izacInNZMWs)
* Odd Object Bent Over Rows [Video](https://youtu.be/5bTX5qKWtEA)
## TOES TO BAR
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow/Chest/Waist
* Toes Raises [Video](https://youtu.be/Q7T1s_CQ8TM)
* GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)