2025 08 02 Week 4 Cycle 2 Full Body Forge Fire

Let’s go, Jonathan — here’s your Week 4 Saturday Full Body WOD, the final showdown of your month-long cycle. This one’s built to be intense, satisfying, and complete, combining strength, cardio, and core in a 20-minute AMRAP that hits every major movement pattern. It’s your chance to test pacing, grit, and total-body resilience.

🔥 Saturday – Week 4: Full Body WOD – “Forge & Fire”

✅ Focus

  • Total-Body Conditioning
  • Strength-Endurance Blend
  • Core + Explosive Finish
  • Cycle-End Performance Test

🔥 Warm-Up (8–10 min)

  • Jump rope or high knees – 2 min
  • Arm swings + leg swings – 30 sec each
  • Inchworms w/ push-up – 2 x 6
  • KB goblet squat + curl – 2 x 10
  • Empty-bar complex (DL + Row + Press) – 1 x 8
  • Thoracic spine opener – 1 min

⚡️ WOD – “Forge & Fire” (20–25 Min AMRAP)

Complete as many rounds as possible of:

  • 10 KB Swings
  • 10 Thrusters (DB or barbell)
  • 8 Pull-ups or Jumping Pull-ups
  • 10 Lunges (weighted optional)
  • 10 Push-ups
  • 12 Sit-ups or V-ups
  • 6 Burpees
  • Optional: Slam Ball x 8 or Farmer’s Carry x 30 sec

💡 Track total rounds, movement transitions, and where fatigue hits first. This is your full-body benchmark.

💬 Post-Workout Notes

  • Total rounds completed:
  • Movement that felt strongest:
  • Grip or cardio fatigue?
  • Final week reflections: strength gains, pacing, mindset
  • Recovery plan: stretch, refuel, rest

Want me to drop this into your Loop dashboard now and prep a Sunday recovery + reflection page to close out the cycle? You’ve earned it.

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