The players meet Ali outside, where she is with Olympic gold medalist Nastia Liukin. Nastia talks about her rigorous training schedule and the importance of priorities. Ali tells the players they are about to participate in the pop challenge where the grand prize is $10,000 courtesy of Subway.
The players each have to participate in four rounds of physical exercises, with each player who comes in last in the challenge not advancing. At the end, it comes down to Brendan and Patrick on the Jacob's Ladder climbing machine, and it's Brendan who wins the pop challenge.
Back inside the gym, Bob is all about pushing the players outside their comfort zones. He reminds the players that they should know what it takes to keep the weight off when they head home.
Dr. H is back and ready to tell the players how much they have improved in their health since their first weeks on the ranch. Frado is moved to tears thinking how much better a father and husband he will be when returns home.
Bob and Jillian want a little one-on-one time to talk to the players and get them ready for their new lives when they return home. Ada begins to cry because she's worried about how her family will react to her new change. Jillian is worried that Ada is too concerned about her family's opinion and not focused on her own health.
The players meet with Ali to hear about their new challenge. They have to put all the weight they've lost on the ranch back on, using strap-on weights. Each player will have a certain distance they have to run and steps to climb, and then they can shed a week's worth of weight. The first player to shed all their weight and raise their flag will win the challenge and a brand-new at-home gym.
Ada is the first player to cross the finish line and raise her flag. She sees winning this challenge as an eye-opening experience - she's come so far in such little time on the ranch. One by one, each player crosses the finish line and embraces their victory.
Jillian and Bob are ready to tackle the players' final last-chance workout. Jillian targets Patrick and pushes him to his limits. Just when Patrick wants to give up in his workout, he thinks about his family at home and why he is really on the ranch.
Jillian is still concerned about how Ada will cope with being back home. As Ada works out, she assures Jillian that she has a plan when she goes home, but doesn't want to talk about it while working out. Jillian stops Ada's workout and makes her talk about her feelings about returning home and seeing her family.
The players all gather for their weigh-in. Ali introduces the players to the red line, meaning whoever falls below it will automatically be eliminated.
Brendan and the rest of the players are shocked to see Brendan has fallen below the red line, meaning he automatically has to go home. Frado tells Brendan he started the competition hating him, but grew into loving Brendan like a brother. Brendan swears he's happy for the players who will be advancing into the final four.
In the end, Mark and Elizabeth fall below the yellow line. Both make tearful pleas on why they should continue to be on the ranch, but in the end, the players decide to eliminate Mark. This makes Ada, Frado, Patrick and Elizabeth The Biggest Loser's final four contestants.