“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

Complete as many rounds as possible in 4 mins of:

27/21 Cal Row Or Cal Bikes

27 Burpees

27 Chest-to-bar Pull-ups

  • 4min Rest

Complete as many rounds as possible in 4 mins of:

21/15 Cal Row Or Cal Bikes

21 Burpees

21 Toes-to-bars

  • 4min Rest

Complete as many rounds as possible in 4 mins of:

15/12 Row / Bike Calories

15 Burpees

15 Pull-ups

WORKOUT BRIEF
DESCRIPTION
“4EVER” is a simple machine and bodyweight 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/row 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

BIKE/ROW
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/row while athlete 2 is waiting to start their round
Make them aware of this beforehand to help encourage a quick transition off the bike

MODIFICATIONS
BIKE/ROW
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 (reduce reps)
Ring Rows
Inverted Bar Rows
Dumbbell Rows From Plank Position
Barbell Bent Over Rows
Double Dumbbell Bent Over Rows
Single Dumbbell Bent Over Rows

TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbow/Chest/Waist
Leg Raises

STRATEGY
BIKE/ROW & 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/row 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