Daily training
2025-01-09
Mindset
Triggers, Thoughts, Emotions
"Rhubarb"40 min
5 Rounds For Time:
40 Sit-ups
30 Push-ups
20 Pull-ups
1k/900 Meter Echo Bike
Time Cap: 40 Minutes
Stimulus
- Overview: For this bodyweight workout, choose rep numbers or variations that allow you to complete each station in 2:00 or less. It's important to stick to this timeframe to hit the intended stimulus.
- Ensure you are hitting full range of motion for all reps of each movement.
- Target Score: 20-35 Minutes
- Stimulus: Lactate Threshold [RPE 5-6]
- Score: Time
Strategy
- There aren't many places to make up time in this workout beyond transitioning quickly. So be intentional as you move from movement to movement.
- Any working set should remain crisp and have quality movement. Don't take any working set to failure. Take a break as soon as you experience a slow rep.
Substitutions
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- Dumbbell Bench Press
- Dumbbell Floor Press
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
1,000/900 METER ECHO BIKE
- 2:00 Time Cap
- 400/360m Row
- 300/270m Ski
- 800/720m Bike Erg
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 30 Shuttle Runs (1 rep = 10m)
Movement prep
2 Rounds:
10 Sit-ups
7 Push-ups
5 Pull-ups
1:00 Echo Bike