KOR4 Elite Fitness
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Connecting all of the pieces to the fitness puzzle, KOR4’s signature program combines all of the c
The rower is calling your name today! 🚣♂️ This descending chipper is all about pacing, consistency, and hanging on as the row distance climbs while the reps decrease. Stay smooth on the row, stay explosive through the barbell, and keep moving with purpose all the way to the finish.
IN 24 MINUTES OR LESS:
• 250m Row
• 25 BB Hang Muscle Sn**ch
• 25 Wall Ball Shots
• 25 Plate Ground to Overhead
• 500m Row
• 20 BB Hang Muscle Sn**ch
• 20 Wall Ball Shots
• 20 Plate Ground to Overhead
• 750m Row
• 15 BB Hang Muscle Sn**ch
• 15 Wall Ball Shots
• 15 Plate Ground to Overhead
• 1000m Row
• 10 BB Hang Muscle Sn**ch
• 10 Wall Ball Shots
• 10 Plate Ground to Overhead
Score: Time to Completion
RX Weights:
Men: 75 lb / 20 lb / 45 lb
Women: 55 lb / 14 lb / 25 lb
Bonus (if finished):
30 sec Sprint Row
30 sec Recovery Row (repeat until time)
🎙️Welcome to KOR4 CONVOS🎙️
where our members take the mic and share the stories
behind the grind.
Today’s question: What is your favorite movement here at KOR4?
Drop your answer in the comments below 👇
🔥 Strength Block is on deck! Barbells, plates, and a little core burn to finish it off. Today’s focus is building strength through your back squats while improving single-leg stability with lateral lunges. Move with control, own your range of motion, and challenge yourself with the weight. Finish strong with the plate core series and leave feeling stronger than when you walked in.
Today’s Workout:
• 5 BB Back Squats
• 5 BB Lateral Lunges (R)
• 5 BB Lateral Lunges (L)
Core Finisher
(A) 10 Plate Scissors
(B) 10 Plate Sit-Ups
(C) 10 Plate Bent Leg Raises
(D) 10 Plate L Crunches
Today’s strength block is all about building lower-body power while improving balance and coordination with unilateral work. As the reps climb on the dumbbell snatches, stay explosive, protect your form, and challenge yourself with a weight that keeps you moving efficiently. Finish strong with a max-effort push-up cash out! 💪
15 MINUTE BLOCK
• 10 BB Alt. Reverse Lunges
• 10 DB Alt. Arm Sn**ches
• 10 BB Alt. Reverse Lunges
• 20 DB Alt. Arm Sn**ches
• 10 BB Alt. Reverse Lunges
• 30 DB Alt. Arm Sn**ches
• 10 BB Alt. Reverse Lunges
• 40 DB Alt. Arm Sn**ches
CASH OUT:
🔥 Max Reps Hand Release Push-Ups
Suggested Weights:
♂️ 95 lb BB / 50 lb DB
♀️ 65 lb BB / 35 lb DB
06/29/2026
Today, we’re proud to officially announce Coach Cat as the new Head Coach of KOR4 ELITE FITNESS Mount Pleasant. 👏🔥
Some people just “coach” fitness.
Cat lives it.
She practices what she preaches every single day, leads from the front, and embodies everything KOR4 stands for. She doesn’t just show up to coach classes, she shows up for our members. She celebrates every win, pushes people to believe they’re capable of more, and genuinely cares about helping every person who walks through our doors become stronger, healthier, and more confident.
Leadership isn’t about having a title, it’s about earning trust.
Cat has certainly earned that trust through hard work, consistency, humility, and an unwavering commitment to our community.
We’re incredibly excited to watch her step into this role and continue building something special here in Mount Pleasant.
We know she’ll inspire our coaches, elevate the member experience, and help even more people discover what they’re truly capable of.
Congratulations, Coach Cat. This is well deserved, and we can’t wait to watch you grow, lead, and continue making an impact on our KOR4 family.
The future of KOR4 Mount Pleasant is bright. ❤️💪
Help us congratulate Coach Cat in the comments! 👇
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1561 Sam Rittenberg Boulevard
Charleston, SC
29407
