Daily training
2025-03-22
General Warm Up15 min
A) ACTIVATION
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute
B) FLEXIBILITY
1:00 Active Samson
1:00 Box Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Box Pigeon Pose (Each Leg)
C) MOBILITY
1:00 Dumbbell Overhead Carry (Per Side)
1:00 90/90 Hip Rotations
"The Great Divide" 25 min
For Time:
1,000-800-600-400-200 Meter Bike Erg
100-80-60-40-20 Double Unders
10-8-6-4-2 Power Snatches, 135 / 95 lb
Women's Meters: 900-720-540-360-180
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
Stimulus
- Overview: Today we have a big workout with a descending rep scheme. This means we will likely start at a more conservative pace and be able to increase our effort throughout the workout.
- Double Unders: Should roughly take the same number of seconds as the reps listed. Ex: 100 reps = 100 seconds (1:40) or less.
- Power Snatch: Choose a barbell weight that you can complete in steady singles. Loading should not exceed 60% of your 1RM power snatch.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 12-18 Minutes
Strategy
- With a descending rep scheme, we will be able to increase our pace as the workout progresses. Work at a challenging pace in rounds 1 & 2 and see if you can increase your pace slightly each successive round thereafter.
- A good starting pace for the bike would be a pace slightly slower than the pace you'd hold for a 20-minute bike test.
- It will likely be best for the majority of athletes to perform their power snatches in singles to keep their legs from over fatiguing and slowing their bike pace down.
Substitutions
[MEN] 1,000-800-600-400-200 METER BIKE ERG
- 2:30-2:00-1:30-1:00-0:30 Time Caps
- 500-400-300-200-100 Meter Row
- 400-320-240-160-80 Meter Ski
- 25-20-15-10-5 Calorie Echo Bike
- 30-24-18-12-6 Burpees
- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)
[WOMEN] 900-720-540-360-180 METER BIKE ERG
- 2:30-2:00-1:30-1:00-0:30 Time Caps
- 450-360-270-180-90 Meter Row
- 375-300-225-150-75 Meter Ski
- 20-16-12-8-4 Calorie Echo Bike
- 30-24-18-12-6 Burpees
- 30-24-18-12-6 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- Reduce Reps
- 150-120-90-60-30 Single Unders
- Plate Hops
- 20-16-12-8-4 Burpees
- 1:15-1:00-0:45-0:30-0:15 Effort On Any Machine
POWER SNATCH
- Reduce Loading
- Double Dumbbell Hang Power Snatches, 35 / 25 lb
- Kettlebell Swings, 53 / 35 lb
- Power Cleans, 115 / 85 lb
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TEAM VERSION:
[TEAMS OF 2]
Buy-In:
4,000m Bike Erg
Into...
3 Rounds:
20 Power Snatches
100 Double Unders [Each]
Into...
Cash-Out:
4,000m Bike Erg
- Notes: One partner works at a time, switching out as you'd like (except on double unders). Both partners must complete double unders before advancing back to the barbell. Choose a weight that can be completed in steady singles. Choose double under reps/variations that take less than 2:00 to complete. Female/Female teams complete 3,600 meter bike. Male/Female teams complete 3,800 meter bike.
- Target Score: 20-30 Minutes
- Stimulus: Moderate-Heavy Loading
- Score: Time
Movement prep
Build to Power Snatch Weight
*20 Running Single Unders Between Lifts
3 Rounds At Increasing Paces:
200m Bike Erg
20 Double Unders
2 Power Snatches