PROGRAMMING WEEK 4 of 6 

14^th – 19^th September 

Week 4 of our 6-week Strength/Muscular Endurance focused cycle. 💪 

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This week’s overview:  

Monday: Paused Deadlift / Pairs WOD

Tuesday: Tempo Front squat 

Wednesday: Gymnastics  

Thursday: Snatch barbell cycling

Friday: Engine work / Muscular Endurance 

Saturday: Functional Bodybuilding 

MONDAY 14^th SEPTEMBER 

STRENGTH: 

Paused Deadlifts 

5 sets of 6 reps  

Pause for 2 seconds 2-3 inches off the floor, then drive up. Control the negative phase down – no dropping!  

Rest 2 minutes between sets. Build over the sets and aim to finish heavier than last week. 

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WOD: 

For time in pairs**

**Every 4 mins perform 10 synchro up/downs starting on 0:00. 

One partner works, the other rests. 

100 Plate G2OH 20/15kg  

100 Toes 2 KB 

100 Thrusters 30/20kg  

100 Box jumps 

TUESDAY 15^th 

STRENGTH: 

Tempo Front squats 

Every 3 mins for 5 sets  

4-4-4-3-3 (building) 

@ tempo 31X1 

(Only 1 sec at the bottom this week) 

Tempo: (3-1-X-1) 
3 second negative. 1 second pause at the bottom. 1 second at the top. 

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WOD: 

(F.G.B style 17 mins)

3 Rounds for total reps of: 

1 minute Double-Unders / SU 

1 minute Power cleans 42.5/30kg  

1 minute Down/Ups 

1 minute Push-Presses 42.5/30kg 

1 minute Air squats 

1 minute Rest 

WEDNESDAY 16^th  

STRENGTH/SKILL: 

EMOM 12 

Min 1: 4-12 pull ups (Any variation, choose something you want to work on – strict / jumping / kipping / butterfly) 

Min 2: HSPU practice (spend 1 min working on the skill depending where you’re at) 

Min 3: Rest 

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WOD: 

Every 3 mins for 15 mins complete-

5 Devils press (2 x DB’s) 

5 HSPU 

30 Jump alt. lunges 

Slowest round is your score.  

THURSDAY 17^th  

STRENGTH: 

Power Snatch barbell cycling complex 
(touch & go if possible) 

Every 90 seconds for 8 sets building (12 mins) 

4 x Power Snatch 

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WOD: 

4 Rounds For Time 

10 Front Squats 50/35kg (from floor) 

24 USA Kettlebell Swings 24/16kg 

14 Burpee Box Jumps (24/20 in) 

FRIDAY 18^th  

ENGINE / AEROBIC 

WOD: 

Every 3 minutes for 10 rounds (2 mins on / 1 min off) 

8-15 cal bike / 10-17 cal row / 100-200m run 

12 wall ball toss 

Max sit ups 

1 min REST 

Scale back appropriately to ensure you get at least a few sit ups in every round. Must take the 1 min rest. 

Score will be total number of sit ups. 🔥 

SATURDAY 19^th  

STRENGTH: 

FBB 

Perform as superset:  

(Rest 60secs) 

A1. Close grip push ups x 8-12 each @ tempo 2020 

A2. Wide grip bent over row 8-12 reps @ tempo 20X1  

X4 

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WOD: 

For time  

(20 min cap) 

‘Iron Man’ 

50-40-30-20-10 

Double DB snatch 

100-80-60-40-20 

Double unders  

Rx: 15/10kg DB’s