Table 1 High-intensity functional training workouts for week 4

Workout

2 rounds for time of

3 rounds for max reps of

10 rounds for time of

-7 muscle-ups

-1 minute right-arm

-8 burpees

-30 mountain climbers

dumbbell power snatch

-30 bleacher step runs

-3 overhead squats

-30 seconds rest

-6 front squats

-12 minutes front squats

-9 back squats

-30 seconds rest

-30 mountain climbers

-1 minute left-arm

-12 handstand pushups

dumbbell power snatch

-30 seconds rest

Range for time or reps

9:42–18:36

65-174 reps

16:32–23:16

Modifications

-muscle-up transitions with knees on floor

-dumbbell weight (3.6-6.8 kg)

-stepping back (versus jumping) for burpees

-barbell weight (3.6-29.5 kg)

-barbell weight (6.8-43.1 kg)

-knee pushups for burpees

-pike pushups using elastic band or feet on box for assistance

-repetitions (6 burpees and 15 bleacher steps)