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4-Week Fitness Program – CrossFit Style

Challenging yourself to test what you’re truly made of isn’t easy – it may feel even a little uncomfortable at times. So, why would you go through the trouble and “torment” yourself?

Because pushing your limits (safely) is the way to become the best version of yourself. It’s likely that your mental barriers are stronger than the physical ones.

We know you’ve got what it takes, but do you? Are you ready to discover your true potential?

This 4-week fitness program, created by CrossFit coach Frederik Aegidius, will help you push your limits the right way. So, don’t just go all the way, go beyond – to become your potential!

Fitness PROgram Workouts: STrength, HIIT, MObility, Active Recovery

The 4-week fitness program consists of four different different workouts that focus on improving different areas: strength, high-intensity cardio, mobility and recovery.

Movements, reps and time vary depending on the focus of each session but some compound movements are included in several routines – for example, movements that combine burning calories and building strength, as they give you the most bang for your buck.

HIIT

In the HIIT sessions you should be moving fast and breathing heavily.

You’ll find yourself out of breath and with a burning sensation in your muscles – but that’s where results are made!

Strength

The pace of the strength sessions should be slower than in HIIT.

The focus should be on proper technique and undoing the hours of sitting that most of us have to do every day.

MOBILITY

Strength alone isn’t enough – not even cardio and strength together, although combining the two will give you the best of both worlds.

Moreover, you need mobility training to increase the range of motion, have functional muscles and control different types of movements.

ACTIVE RECOVERY

Doing light activities is a great way to softly activate the muscles and increase blood flow to the damaged tissues to promote regeneration.

Together with enough rest, sleep, nutrition and time, active recovery workouts will speed up the recovery process.

Week 1

Monday

Strength session
Watch video

Week 1 – Monday: Strength session

Warm-up

  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes

Superset

  • Air squats
    • Reps: 20
    • Tempo: free
  • Push-ups
    • Reps: 15
    • Tempo: free
  • Repeat set 5 times, starting every 3 minutes

Superset 2

  • Good mornings
    • Reps: 20
    • Tempo: free
  • Chair dips
    • Reps: 15
    • Tempo: free
  • Repeat set 5 times, starting every 3 minutes

Superset 3

  • Lunges
    • Reps: 10
    • Tempo: 3011
  • Max effort push-up hold
  • Repeat set 4 times with no rest between sets

Bonus

  • Tabata sit-ups
    • Reps: as many as possible in 20 seconds
    • Sets: 8 (10-second rest between sets)

Tuesday

HIIT
Watch video

Week 1 – tUESDAY: hiit

Warm-up

  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes

3 rounds (1 minute of each)

  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest

Bonus

  • 4 inchworms + 30-second squat hold
    • Sets: 3, no rest between sets

Wednesday

Rest day

Thursday

Mobility
Watch video

Week 1 – Thursday: Mobility

Warm-up

  • 27 squats and good mornings with different stances
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes

Mobility

  • Couch stretch, 2 minutes each side
  • 20 air squats
  • Twisted lizard, 1 minute each side
  • 10 Cossack squats
  • Pigeon stretch, 1 minute each side
  • 20 good mornings
  • Shoulder stretch, 1 minute each side
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 1 minute

Friday

Rest day

Saturday

Strength & HIIT
Watch video

Week 1 – Saturday: Strength & hiit

Warm-up

  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  • Tempo: every minute on the minute for 10 minutes

Strength: Superset 1

  • Split squats
    • Reps: 8
    • Tempo: 4040
  • Glute bridge
    • Reps: 8
    • Sets: start immediately after air squats
    • Tempo: free
  • Split squats
    • Reps: 8
    • Tempo: 4044
  • Repeat set 2 times on each side with no rest between sets

HIIT workout option 1

  • 5 rounds with no rest between rounds
    • 10 jumping lunges
    • 10 burpees
    • 10 superman rocks

HIIT workout option 2 (outdoors)

  • 200-400 meter run (decide a distance that will take you 1 minute 30 seconds at 85% effort)
  • 5 rounds, start every 2 minutes

Bonus

  • Bicycle crunches
  • 100 reps in total
  • You can take a break if needed

Sunday

Active recovery
More workouts

Week 1 Sunday: Active recovery

Week 2

Monday

Strength session
Watch video

Week 2 – Monday: Strength session

Warm-up

  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes

Superset 1

  • Air squats with object
    • Reps: 20
    • Tempo: free
  • Diamond push-ups
    • Reps: 15
    • Tempo: free
  • Repeat set 5 times, starting every 3 minutes

Superset 2

  • Single leg straight leg deadlifts
    • Reps: 10
    • Tempo: free
  • Push-up plank walks
    • Reps: 15
    • Tempo: free
  • Repeat set 5 times, starting every 3 minutes

Superset 3

  • Tempo cossack squats
    • Reps: 10
    • Tempo: free
  • Bent over W&Ys (shoulder strength)
    • Reps: 10
    • Tempo: free
  • Repeat set 4 times with no rest between sets

Bonus

  • Tabata hollow rocks
    • Reps: as many as possible in 20 seconds
    • Sets: 8 (10-second rest between sets)

Tuesday

HIIT
Watch video

Week 2 – tUESDAY: hiit

Warm-up

  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes

4 rounds (1 minute of each)

  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest

Bonus

  • 40 alternating lunge jumps+ 30-second superman hold
    • Sets: 3, no rest between sets

Wednesday

Rest day

Thursday

Mobility
Watch video

Week 2 – Thursday: Mobility

Warm-up

  • 27 squats and good mornings with different stances
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes

Mobility

  • Pigeon stretch 2 minutes each side
  • 20 air squats
  • Twisted lizard, 90 seconds each side
  • 10 Cossack squats
  • Couch stretch, 90 seconds each side
  • 20 good mornings
  • Shoulder stretch, 90 seconds each side
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 90 seconds

Friday

Rest day

Saturday

Strength & HIIT
Watch video

Week 2 – Saturday: Strength & hiit

Warm-up

  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  • Tempo: every minute on the minute for 10 minutes

Strength: Superset 1

  • Split squats with object
    • Reps: 10
    • Tempo: 4040
  • Glute bridge
    • Reps: 10
    • Tempo: 4044
  • Repeat set 2 times on each side with no rest between sets

HIIT workout option 1

  • 5 rounds with no rest between rounds
    • 10 jump squats
    • 10 sit ups
    • 10 up downs
    • 3 inch worms
  • Bonus
    • 100 reps of hollow rocks. You can take a break if needed.

HIIT workout option 2 (outdoors)

  • 5 rounds with no rest between rounds
    • 200-meter run
    • 20 air squats
    • 20 push ups
  • Bonus
    • Sprint 20 meters and walk back every minute on the minute for 10 minutes.

Sunday

Active recovery
More workouts (in English)

Week 2 Sunday: Active recovery

Week 3

Monday

Strength session
Watch video

Week 3 – Monday: Strength session

Warm-up

  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes

Superset 1

  • Air squats with heavier object
    • Reps: 15
    • Tempo: free
  • Push-ups
    • Reps: 20
    • Tempo: free
  • Repeat the set 5 times starting every 3 minutes

Superset 2

  • Single leg straight leg deadlifts
    • Reps: 10
  • Chair dips
    • Reps: 20
    • Tempo: free
  • Repeat the set 5 times starting every 3 minutes

Superset 3

  • Lunges
    • Reps: 10
    • Tempo: 3011
  • Maximum effort push-up hold
  • Repeat the set 4 times with no rest between sets

Bonus

  • Tabata crunch
    • Reps: as many as possible in 20 seconds
    • Sets: 8 (10-second rest between sets)

Tuesday

HIIT
Watch video

Week 3 – tUESDAY: hiit

Warm-up

  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes

5 rounds (1 minute of each)

  • Burpees
  • Squat jumps
  • Mountain climbers
  • Rest

Bonus

  • 3 rounds of (1-minute rest between rounds)
    • 1-minute hollow hold
    • 10 tuck crunches
    • 20-second hollow hold

Wednesday

Rest day

Thursday

Mobility
Watch video

Week 3 – Thursday: Mobility

Warm-up

  • 27 squats and good mornings with different stances
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes

Mobility

  • Couch stretch, 2 minutes each side
  • 20 air squats
  • 20 lunges
  • Twisted lizard, 90 seconds each side
  • 20 air squats
  • 10 Cossack squats
  • Pigeon stretch, 90 seconds each side
  • 10 split squats each side
  • 20 good mornings
  • Shoulder stretch, 90 seconds each side
  • 20 shoulder taps
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 90 seconds

Friday

Rest day

Saturday

Strength & HIIT
Watch video

Week 3 – Saturday: Strength & hiit

Warm-up

  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  • Tempo: every minute on the minute for 10 minutes

Strength: Superset 1

  • Split squats with heavier object
    • Reps: 10
    • Tempo: 4040
  • Single leg glute bridge
    • Reps: 10
    • Tempo: 4044
  • Repeat set 2 times on each side with no rest between sets

HIIT workout option 1

  • 5 rounds starting every 3 minutes
    • 10 thrusters with object
    • 10 push ups
    • 10 deadlifts
    • 10 down ups
  • Bonus
    • Plank hold for 120 seconds. You can take a break if needed.

HIIT workout option 2 (outdoors)

  • 5 rounds starting every 3 minutes
    • 10 thrusters with object
    • 100-meter run
    • 10 air squats
    • 100 meter run
  • Bonus
    • Sprint 40 meters and walk back every minute on the minute for 10 minutes.

Sunday

Active recovery
More workouts

Week 3 Sunday: Active recovery

Week 4

Monday

Strength session
Watch video

Week 4 – Monday: Strength session

Warm-up

  • 5 burpees
  • 5 sit-ups
  • 5 push-ups
  • Tempo: every minute on the minute for 10 minutes

Superset 1

  • Air squats with heavy object
    • Reps: 10
    • Tempo: free
  • Diamond push-ups
    • Reps: 20
    • Tempo: free
  • Repeat the set 5 times starting every 3 minutes

Superset 2

  • Single leg straight leg deadlifts with object
    • Reps: 10
    • Tempo: free
  • Push-up plank walks
    • Reps: 20
    • Tempo: free
  • Repeat the set 5 times starting every 3 minutes

Superset 3

  • Cossack squats with object
    • Reps: 10
    • Tempo: 3011
  • Bent over W&Ys (shoulder strength)
    • Reps: 10
  • Repeat the set 4 times with no rest between sets

Bonus

  • Tabata hollow rocks
    • Reps: as many as possible in 20 seconds
    • Sets: 8 (10-second rest between sets)

Tuesday

HIIT
Watch video

Week 4 – tUESDAY: hiit

Warm-up

  • 10 air squats
  • 5 good mornings
  • 5 tuck jumps
  • Tempo: every minute on the minute for 10 minutes

4 rounds of:

  • Burpees, 90 seconds
  • Squat jumps, 90 seconds
  • Mountain climbers, 90 seconds
  • Rest, 1 minute

Bonus

  • 3 rounds with 1-minute rest between rounds
    • 1-minute hollow hold
    • 10 tuck crunches
    • 20-second hollow hold

Wednesday

Rest day

Thursday

Mobility
Watch video

Week 4 – Thursday: Mobility

Warm-up

  • 27 squats and good mornings with different stances
  • 10 minutes of running
  • or
  • 10-second high knees + 10 Air squats every minute on the minute for 10 minutes

Mobility

  • Pigeon stretch 2 minutes each side
  • 20 air squats
  • 20 lunges
  • Twisted lizard, 90 seconds each side
  • 20 air squats
  • 10 Cossack squats
  • Couch stretch 90 seconds each side
  • 10 split squats each side
  • 20 good mornings
  • Shoulder stretch, 2 minutes each side
  • 20 shoulder taps
  • 20 air squats (tempo: 2222)
  • Pancake stretch, 2 minutes

Friday

Rest day

Saturday

Strength & HIIT
Watch video

Week 4 – Saturday: Strength & hiit

Warm-up

  • 10 jumping lunges
  • 5 push ups
  • 5 hollow rocks
  • Tempo: every minute on the minute for 10 minutes

Strength: Superset 1

  • Split squats with heavier object
    • Reps: 12
    • Tempo: 4040
  • Single leg glute bridge
    • Reps: 15
    • Tempo: 4044
  • Split squats
    • Reps: 8
    • Tempo: 4044
  • Repeat set 2 times on each side with no rest between sets

HIIT workout option 1

  • 5 rounds with 2-minute rest between rounds
    • 10 burpees
    • 10 mountain climbers
    • 10 sit-ups
    • 10-meter bear crawl
  • Bonus
    • 1 hollow rock + 1 -second hollow hold. Repeat 10 times.

HIIT workout option 2 (outdoors)

  • 5 rounds with 2-minute rest between rounds
    • 100-200 meter run
    • 10 burpees
    • 10 jump squats
  • Bonus
    • Sprint 60 meters and walk back. Repeat every minute on the minute for 10 minutes.

Sunday

Active recovery
More workouts

Week 4 Sunday: Active recovery

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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

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The FitSpark™ training guide offers on-demand workouts that match your recovery, fitness level and training history. If you want to focus more on doing than planning, read on.

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