What is a good score for FTFF Day 4?

FTFF Day 4 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good FTFF Day 4 score?

A good FTFF Day 4 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in FTFF Day 4?

Your FTFF Day 4 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale FTFF Day 4?

FTFF Day 4 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does FTFF Day 4 work?

FTFF Day 4 primarily works the muscles involved in Burpee. This workout develops muscular endurance.

FTFF Day 4 WOD - Scaling & Strategy

Workout Description

50 Burpees2 min rest50 Burpees

Why This Workout Is Hard

100 total burpees is high volume for a full-body, cardiovascular-intensive movement. The 2-minute rest partially mitigates fatigue but won't restore the cardiovascular system or shoulders/chest fully before the second set of 50. The average athlete will hit the second round already taxed, turning what might be a Medium workout into a grind. No skill barrier, but the cumulative metabolic and muscular demand earns a Hard rating.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): 100 total burpees heavily tax full-body muscular endurance, particularly the chest, shoulders, hips, and legs, requiring sustained output across both sets with limited rest between them.

Endurance (7/10): Two sets of 50 burpees place a strong cardiovascular demand on the aerobic system. The 2-minute rest provides partial recovery but does not eliminate the sustained aerobic stress of 100 total reps.

Speed (5/10): Efficient movement cycling and a sustainable pace across both 50-rep sets are important. The structured rest period rewards athletes who push their first set without fully blowing out before the second.

Flexibility (3/10): Burpees require moderate hip flexor mobility, shoulder range of motion for the push-up phase, and basic thoracic extension. Not extreme, but accumulated fatigue can expose mobility limitations.

Power (3/10): Each burpee includes a jump, providing a brief explosive element. However, performing 50 consecutive reps severely limits the ability to express true power output, shifting the demand toward endurance.

Strength (1/10): Burpees are entirely bodyweight with no external load. There is virtually no maximal strength demand; the movement requires only basic relative strength to perform the push-up and jump.

Attribute	Score	Explanation
Endurance	7/10	Two sets of 50 burpees place a strong cardiovascular demand on the aerobic system. The 2-minute rest provides partial recovery but does not eliminate the sustained aerobic stress of 100 total reps.
Stamina	8/10	100 total burpees heavily tax full-body muscular endurance, particularly the chest, shoulders, hips, and legs, requiring sustained output across both sets with limited rest between them.
Strength	1/10	Burpees are entirely bodyweight with no external load. There is virtually no maximal strength demand; the movement requires only basic relative strength to perform the push-up and jump.
Flexibility	3/10	Burpees require moderate hip flexor mobility, shoulder range of motion for the push-up phase, and basic thoracic extension. Not extreme, but accumulated fatigue can expose mobility limitations.
Power	3/10	Each burpee includes a jump, providing a brief explosive element. However, performing 50 consecutive reps severely limits the ability to express true power output, shifting the demand toward endurance.
Speed	5/10	Efficient movement cycling and a sustainable pace across both 50-rep sets are important. The structured rest period rewards athletes who push their first set without fully blowing out before the second.

Attribute

Score

Explanation

Endurance

7/10

Two sets of 50 burpees place a strong cardiovascular demand on the aerobic system. The 2-minute rest provides partial recovery but does not eliminate the sustained aerobic stress of 100 total reps.

Stamina

8/10

100 total burpees heavily tax full-body muscular endurance, particularly the chest, shoulders, hips, and legs, requiring sustained output across both sets with limited rest between them.

Strength

1/10

Burpees are entirely bodyweight with no external load. There is virtually no maximal strength demand; the movement requires only basic relative strength to perform the push-up and jump.

Flexibility

3/10

Burpees require moderate hip flexor mobility, shoulder range of motion for the push-up phase, and basic thoracic extension. Not extreme, but accumulated fatigue can expose mobility limitations.

Power

3/10

Each burpee includes a jump, providing a brief explosive element. However, performing 50 consecutive reps severely limits the ability to express true power output, shifting the demand toward endurance.

Speed

5/10

Efficient movement cycling and a sustainable pace across both 50-rep sets are important. The structured rest period rewards athletes who push their first set without fully blowing out before the second.

50 Burpees2 min rest50 Burpees

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

FTFF Day 4

Training Profile

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