0
Likes
0
Saves
0
Remixes
0
Comments
Choose loads and variations you can keep moving with for all 5 rounds—think smooth, repeatable reps rather than a sprint-and-die pace. Scale the burpee over bar to step-overs, reduce the calories, or use bodyweight squats if you need a lower-impact option; this is a great fit for a busy Friday session. Inspired by today's trends — CrossFit's Workout Of The Day.
four-station surge
- Row 40s
- Dumbbell Hang Power Clean @ 35lb 40s
- Pull-up 40s
- Barbell Push Press @ 75lb 40s
EQUIPMENT
rowerdumbbellspull-up barbarbell
Start this workout on your phone
Open four-station surge in the Repmix app to start it instantly — track it live, log your score, and remix it your way.
Don't have the app yet?
