Nov 2, 2025

 by Amanda Jennings

Fall Into Fitness - Workouts Week 4

Monday's Protocol:

Warmup: Check out the warm-up slide. Take a few minutes and go through it 2 times. 

GOAL: Work on 85% of your 1 Rep Max. 3 reps for 4 rounds. If you're not able to lift heavy, do 3 heavy squats followed by 60 second wall sit. Take the remainder of time to rest. 

Workout Notes: Minute 1: Complete the rep count for exercise 1. Minute 2: Complete the rep count for exercise 2. Repeat for a total of 3 rounds (which equals 6 minutes total for the round). Make sure to take about 2 minutes rest before moving to the next group. 

Finisher: Try to get to 10,000 or more steps today! Go for a walk or jog!

Tuesday's Protocol:

Warmup: 50 Jumping Jacks + 5 Burpees with strict pushups at the bottom. Repeat 40 + 4, 30 + 3, 20 + 2, and 10 + 1. 

GOAL: Set 1, 2, and 3 are all for strength. Set 1- Work on 85% of your 1 Rep Max. 3 reps for 4 rounds. Set 2 and 3 lift as heavy as you can for 8 reps. 

Workout Notes: Slide 1, you will lift for strength. Follow the rep count and minimize your rest. Part 2, you will have a 3-minute running clock. Do all 3 exercises, and with whatever time you have left over, you do burpees. When 3 minutes expires, you will rest for 1:15. Repeat 5 times. 

Finisher: Stretch your upper body and lower body today! 

Wednesday's Protocol:

Warmup: 400m run or row if able. Followed by 20 air squats, 10 shoulder taps, 5 situps. Complete 3 rounds.  

GOAL: See finisher. You will add your situps to the leaderboard for week 4 metcon! 

Workout Notes: 2 Minutes to complete the reps with the first exercise and then you will hold the second movement until the 2 minutes expires. One minute to rest before you start the next set of exercises. You will complete 3 rounds total = 45 minutes.

Finisher: Set a timer for 3 minutes. You will do 8 devil's press as fast as possible and finish the time with sit-ups. I want everyone to write the amount of situps they complete on the week 4 leaderboard in your app! 

Thursday's Protocol:

Warmup:   Grab 1 dumbbell- 10 weighted jumping jacks, 10 alternating single leg deadlift (5 each leg), 10 jump squats. Try to do 3 rounds or so in 3 minutes.

Workout Notes:

Slide 1: Every minute on the minute you will do an exercise. 4 rounds. 85% of your 1 rep max for the deadlifts. 

Slide 2: You will complete 2 full rounds as fast as possible. 

Finisher: No finisher today. Take 6 minutes and stretch your body. 

Friday's Protocol:

Warmup: Follow the slide for the warmup. If you can't run or row, do cardio for 3 minutes + plank + rest. Repeat for 2 minutes+ plank + rest. And again for 1 minute + plank + rest. 

Workout Notes: 7:30 minutes to work through as many rounds as you can. 1:30 to rest between sets.  

Finisher: 90 second plank.