Workouts
Experimental

Daily training

2025-03-12

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General Warm Up15 min

A) ACTIVATION
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 KB Lat Smash (Each Side)
1:00 Banded Ankle Stretch (Each Leg)
1:00 KB Calf Smash (Each Leg)
1:00 Banded Pass Throughs

C) MOBILITY
1:00 Bottom of Overhead Squat Hold
1:00 Alternating Tempo Cossack Squats

Deadlift12 min

4 Sets [Building In Weight]:
2 Deadlifts at 77-87%

  • Rest 2-3 Minutes Between Sets

Score: Heaviest Load

Stimulus
  • Overview: This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.
  • Stay within the prescribed percentages. We are systematically overloading the body to lead to great strength adaptations without leading to excessive fatigue.
  • If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.
  • Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go without stopping at the floor to rest, rebrace, or regrip.
  • Fitness Attribute Improved: Absolute Strength
Substitutions

DEADLIFT

  • Reduce Loading
  • Romanian Deadlifts
  • Sub Dumbbells or Kettlebells
  • Good Mornings
  • Barbell Sumo Deadlift
  • Kettlebell Sumo Deadlift
Movement prep

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

4 Deadlifts @ A Light Weight
2 Deadlifts @ A Moderate Weight
1 Deadlift @ A Moderate-Heavy Weight

Build to Working Weight

"Lickety Split" 15 min

For Time:
1,000/900 Meter Row
20 Power Cleans, 185 / 135 lb
300 Double Unders

* Partition However You'd Like

Time Cap: 15 Minutes

Stimulus
  • Overview: To finish under the 15-minute time cap, each movement must average 5:00 or less. This breaks down to 4 power cleans on the minute, 60 double unders on the minute, and 200/180 meter row on the minute. Adjust reps/loading as needed to finish in the 9-12 minute range. You can partition the work however you'd like today.
  • Power Clean: Barbell should not exceed 75% of your 1RM power clean. This is on the heavier side for a barbell movement, so working through the reps as singles is likely the best choice for most athletes.
  • Intended Intensity: RPE 6-7
  • Target Loading: Moderate-Heavy
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 9-12 Minutes
Strategy

Partition Options Include:

2 Rounds:
500/450 Meter Row
10 Power Cleans
150 Double Unders

4 Rounds:
250/225 Meter Row
5 Power Cleans
75 Double Unders

5 Rounds:
200/180 Meter Row
4 Power Cleans
60 Double Unders

Substitutions

1,000/900 METER ROW

  • 5:00 Time Cap
  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 800m Run
  • 4:00 Moderate Effort on Treadmill/Runner
  • 64 Shuttle Runs (1 rep = 10m)

POWER CLEANS

  • Reduce Loading/Reps
  • Hang Power Cleans
  • Sub Dumbbells, 50 / 35 lb
  • Deadlifts, 225 / 155 lb

DOUBLE UNDERS

  • Reduce Reps
  • 450 Single Unders
  • Plate Hops
  • 60 Burpees
Movement prep

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Build to Power Clean Workout Weight

10 Calf Raises [Each Leg]
10 Pogo Hops [Each Leg]
10 Single Unders
10 Double Unders

2 Rounds at Workout Pace:
100m Row
2 Power Cleans
10 Double Unders