Join me for 3 weeks of no devices (phone, tablet, computer, TV) for 2 hours a day. Spend this uninterrupted time with your family or reading a book.

The 4’s Workout

Two couplet and two triplet metcons for four rounds each!!!!

4 rounds

  • Battle rope (20 wipes each arm)
  • 10 wall balls

4 rounds

  • 15m sled pull (3x 45#)
  • 15m sled push back
  • 50 double-unders

4 rounds

  • 5 cal air bike
  • 30m farmer carry (45# DB’s)
  • 30m DB’s overhead walk

4 rounds

  • 10 ball slams
  • 4x 15 meter sprint

About Metcon

Metcon Media is headquartered in Southern California and is a media company dedicated to promoting a healthy and active lifestyle through functional training and proper nutrition.
Metcon Media’s functional fitness lifestyle specific agenda gives our readers a variety of training and nutrition related articles, podcasts and video from experts in the field on fitness and nutrition as well as other interviews including breaking fitness and nutritional news, product reviews and advice from certified coaches.

View All Posts