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Series 4 巔峰期從 11/9 到 12/6，四週輪同一套七個 workout，每週固定一天一個。HQ 對這個階段的設計是總量降低、強度提高，課程越來越貼近測驗內容，讓你在測驗前有機會練習和修正引體向上、硬舉和雪橇推拉。其中兩天改上 HYROX Signature Series：11/21（週六）取代 Special Ops，12/4（週五）取代 Crossfire。下面是每個 workout 的重點，和 HQ 建議的負重與次數。
週一 Checkmate
心肺與核心用輕負重、每組 15 到 25 下；力量站用中等重量、每組 15 到 20 下。
週二 Titans
小肌群用中等重量、10 到 15 下；大肌群用重的重量、8 到 12 下。
週三 Afterglow
心肺用輕負重，力量用中等重量。這堂用階梯式（ladder）的次數安排，實際組數和次數以教練當天在螢幕上的說明為準。
週四 Two Fold
小肌群用中等重量、10 到 15 下；大肌群用重的重量、8 到 12 下。這堂另外有一個主要動作（main lift），用最大負重做 6 到 8 下。「最大負重」的意思是你能用正確姿勢做完這個次數的最重重量，不是只能做一下的極限重量。選重量時請先問教練。
週五 Crossfire
心肺輕負重、12 到 15 下，核心 15 到 20 下，力量用中到重的重量、12 到 15 下。 12/4（週五）這天改上 HYROX Signature Series。
週六 Special Ops
一堂分三圈的課，次數一圈比一圈少。心肺與核心用輕負重，第 1 圈 18 到 25 下、第 2 圈 12 到 18 下、第 3 圈 8 到 12 下。力量用中等重量，第 1 圈 8 到 12 下、第 2 圈 6 到 10 下、第 3 圈 4 到 6 下。 11/21（週六）這天改上 HYROX Signature Series。
週日 Wyvern
小肌群輕負重、10 到 15 下；大肌群中等重量、8 到 12 下。
這四週怎麼用
巔峰期的重點是把前兩個階段練起來的力量用出來。重量以教練當天的指示為準，選一個你能用正確姿勢做完建議次數的重量，姿勢跑掉就減回來。總量比建構期少，不需要每堂都練到極限。
Series 4 的三項測驗是引體向上、硬舉和雪橇推拉，安排在這個階段尾聲，實際日期請看 App 課表，12/5（週六）上什麼課也請看 App。
如果你是新會員、剛傷癒回來、懷孕，或有任何身體狀況，請在上課前跟教練說一聲，並依你的醫師或物理治療師的建議調整重量。這篇是一般性的課程介紹，不是醫療建議。
有任何動作上的問題，暖身時直接告訴教練。
這篇文章是課程說明和一般的訓練建議，不是醫療建議。如果你目前有傷、正在懷孕，或有任何健康狀況，請先諮詢醫師或物理治療師，再和教練討論怎麼調整動作。每個動作都可以退階。
The Series 4 Peak phase runs from Nov 9 to Dec 6. The same seven workouts rotate for four weeks, one per weekday. HQ designs this phase around lower overall volume and higher intensity, with sessions that get closer to the assessments so you can practise and refine the pull-up, the deadlift and the sled push/pull before testing. Two days switch to the HYROX Signature Series: Saturday Nov 21 takes the place of Special Ops and Friday Dec 4 takes the place of Crossfire. Below is what each workout is and the loading and reps HQ recommends.
Monday: Checkmate
Cardio and core at light load for 15 to 25 reps, strength stations at medium load for 15 to 20.
Tuesday: Titans
Small muscle groups at medium load for 10 to 15 reps, large muscle groups heavy for 8 to 12.
Wednesday: Afterglow
Cardio at light load, strength at medium load. The reps follow a ladder, so your coach will explain the exact sets and reps on the screen that day.
Thursday: Two Fold
Small muscle groups at medium load for 10 to 15 reps, large muscle groups heavy for 8 to 12. There is also one main lift at max load for 6 to 8 reps. Max load here means the heaviest weight you can move for that many reps with clean form, not a one-rep limit. Ask your coach before you choose the weight.
Friday: Crossfire
Cardio light for 12 to 15 reps, core 15 to 20, strength medium to heavy for 12 to 15. On Friday Dec 4 the HYROX Signature Series class takes the place of Crossfire.
Saturday: Special Ops
A three-lap session where the reps drop each lap. Cardio and core at light load: 18 to 25 reps on lap 1, 12 to 18 on lap 2, 8 to 12 on lap 3. Strength at medium load: 8 to 12 reps on lap 1, 6 to 10 on lap 2, 4 to 6 on lap 3. On Saturday Nov 21 the HYROX Signature Series class takes the place of Special Ops.
Sunday: Wyvern
Small muscle groups light for 10 to 15 reps, large muscle groups medium for 8 to 12.
How to use these four weeks
The Peak phase is where you use the strength you built in the first two phases. Your coach sets the load on the day: pick a weight you can finish for the recommended reps with your form intact, and take it back off if your form breaks down. Total volume is lower than in the Build phase, so you do not need to push every class to your limit.
The three Series 4 assessments are the pull-up, the deadlift and the sled push/pull, and they come at the end of this phase. Check the app for the date, and for what runs on Saturday Dec 5.
If you are new, coming back from an injury, pregnant, or managing any medical condition, tell your coach before class and follow your doctor’s or physio’s guidance on load. This is general information about the programme, not medical advice.
Any questions about a movement, ask your coach during the warm-up.
This article explains our classes and gives general training guidance. It is not medical advice. If you are carrying an injury, are pregnant, or have any health condition, speak with a doctor or physiotherapist first, then talk to a coach about how to adjust. Every movement can be scaled.
資料來源：F45 Training 總部 Series 4 教育手冊（巔峰期的負重與次數建議） / Source: F45 Training HQ, Series 4 education guide (Peak phase loading and reps)
