Workouts
Experimental

Daily training

2025-03-20

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Mindset

Exactly What You Need

General Warm Up15 min

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

B) FLEXIBILITY
1:00 Banded Lat Stretch (Each Arm)
1:00 Banded Ankle Stretch (Each Leg)
1:00 Pole Calf Stretch (Each Leg)
1:00 PVC Pass Throughs

C) MOBILITY
1:00 Deep Goblet Squat Ankle Rocks
1:00 Hanging Tempo Scap Pull-ups

"Spring Chicken" 32 min

4 Rounds x AMRAP 8:
1,000 Meter Run
Max Calorie Row

  • Rest 2 Minutes Between Rounds

Score: Total Row Calories

Stimulus
  • Overview: We've got a big cardio piece today, alternating between running and rowing. Choose a run distance that takes 5:00 or less to complete, giving you about 3:00 on the rower each round.
  • Aim to work at the assigned RPE of 6-7 throughout today's piece. This is meant to be a quality aerobic training piece and not something that is majorly fatiguing.
  • Even though the workout description reads "Max Calorie Row", we are really aiming for the max calories we can achieve at the assigned RPE.
  • Intended Intensity: RPE 6-7
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 180-300 Calories
Substitutions

1,000M RUN

  • 6:00 Time Cap
  • 1,250/1,125m Row
  • 1,000/900m Ski
  • 60/50 Calorie Echo Bike
  • 2,500/2,250m Bike Erg
  • 5:00 Moderate Effort on Treadmill/Runner

ROW

  • Ski
  • Bike Erg
  • Echo Bike
Movement prep

3 Rounds:
100m Run
10 Calorie Row

15-Min Mobility & Flexibility Protocol15 min

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

  • Couch Stretch (2 Minutes)
  • Pancake Stretch (3 Minutes)
  • Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

  • Thoracic Spine Rotations (2 Minutes)
  • 90/90 Hip Transitions (2 Minutes)
  • Active Frog Stretch (2 Minutes)
  • Overhead Squat Hold (2 Minutes)
Stimulus

PART 1: FLEXIBILITY (7 Minutes)

  1. Couch Stretch (2 Minutes)
  • Kneel on one leg with your back foot elevated against the wall.
  • Push your hips forward to stretch the hip flexor and quads.
  • Hold for 1 minute per leg.
  • Use a foam roller, bench, or other object to support your weight if needed.
  1. Pancake Stretch (3 Minutes)
  • Sit on the floor with your legs straight and spread apart.
  • Lean forward, keeping your spine long, and hold for 1 minute.
  • Reach to each side for an additional 1 minute per leg.
  1. Banded Lat & Chest Stretch (2 Minutes)
  • Anchor a light band to the rig.
  • Loop your hand through the band and step back to stretch the lats and chest.
  • Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

  1. Thoracic Spine Rotations (2 Minutes)
  • Start on hands and knees with one hand behind your neck.
  • Rotate your upper body toward the hand that is up.
  • Actively hold the end range for 2-3 seconds, then return to center.
  • Perform 6-8 reps per side.
  1. 90/90 Hip Transitions (2 Minutes)
  • Sit on the floor with one leg in front at 90° and the other behind at 90°.
  • Actively rotate your hips to switch sides, using your hands minimally for balance.
  • Perform 8-10 slow transitions.
  1. Active Frog Stretch (2 Minutes)
  • Start on hands and knees with knees wide apart and feet turned out.
  • Actively push your hips back and hold for 2-3 seconds, then return forward.
  • Perform 8-10 slow reps.
  1. Overhead Squat Hold (2 Minutes)
  • Hold an empty barbell or dowel overhead.
  • Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
  • Position your hands as close together as you can while maintaining proper form.
  • Hold the bottom position for 10-15 seconds, then rise.
  • Perform 6-8 reps.