Description
This is the last full week of the Summer Sizzle and we’re sending it with one of my favorite ways to train: 4 Quarters Conditioning.
If you’ve never tried this format, it’s a great mix of lifting + cardio, done in back-to-back rounds that feel like controlled chaos. You’ll sweat. You’ll suffer. But it works.
I’ve got Bruce Pitcher training with me again and after losing 20+ pounds this summer (from 298 down to 280), he’s in for some pain with me.
📉 Starting Weight: 258
📍 Current Weight: 245
🎯 Goal: Final Check-In Coming Next Week
🧠 What’s 4 Quarters Conditioning?
Four different sections. Each one has:
One explosive or strength-based movement
One hard cardio sprint (bike, row, ski, etc.)
Three rounds per quarter
2-minute rest after each round
5-minute break between quarters
Today’s Workout:
Quarter 1
🔥 10 Barbell Hang Snatches
🚴♂️ 20 Calories on the AirDyne
Quarter 2
🏋️10 Deadlifts
❄️ 150m SkiErg Sprint
Quarter 3
💥 10 American Kettlebell Swings
🚣 150m Row Sprint
Quarter 4
💪 20 Dips
🔗 20 TRX Rows
🧱 20 Sit-Ups
This style of training lets you push hard without beating up your body. Pick smart movements, manage your recovery, and go hard.
If you’ve been following along this summer, thank you.
#FourQuartersWorkout #SummerSizzle #FitnessCulture #TransformationJourney #BrucePitcher #CardioAndLifting #ConditioningWorkout #FatLossTraining #Week10Grind
Timecodes:
0:00 - Intro
0:06 - Weekly Check in with Bruce
0:45 - Today's Workout
1:32 - Quarter 1, Snatches and Assault Bike
2:54 - Quarter 2, Deadlifts and SkiErg
4:25 - Quarter 3, KB Swings and Row
5:31 - Quarter 4, Dips, Rows and Sit-ups
6:58 - Workout all Wrapped!