Sign up for Urban Legend 2025 the ultimate fitness gauntlet!
Block 1 (non cycle option): 30 mins
Begin this block completing all sets and reps of your decline bench press. When done, use the remaining time to move through the metabolic conditioning. Find a good pace you can maintain with minimum or no breaks in between exercises.
Block 2 (non cycle option): 14 mins
For this block, there are 3 stations you’ll move through. You will complete each round for 4:00 getting as many rounds in as possible in that time. When the 4:00 is over, take 1:00 to rest and transition to the next one.
Block 1 (cycle option): 50+ mins
Warmup to your 60% chest press weight. Complete all the sets and reps of your flat bench before moving on. When done, go in order of the supplementary work. Finish all the reps and sets of one movement before going to the next.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — S/A Chest ActivationWarmup — S/A OH MobilityDumbbell Decline PressDumbbell Single Arm Chest PressDumbbell PulloverKnees to BowsTuck UpPush UpLow Bench Push UpBW Bench Step OversHigh Bench Push UpBall Clean To ShoulderDumbbell Chest Press
Have a question about current content, request for future content, or want something personal addressed? Just ask Cor4!
Cor4 Fitness promotes lean muscle-building, metabolic conditioning, and balance/stability regimens that work to create a structurally sound body and improve overall health.
Register For Urban Legend!
Test your limits at Urban Legend 2025, featuring 4 escalating weight tiers with a 55-minute cap-no shortcuts, every rep counts!
Compete solo or with a partner in age- and skill-based categories, with judged heats, prizes, swag, and a hype community atmosphere.
