Daily training
2025-05-10
Mindset
Not A Dress Rehearsal
General Warm Up15 min
A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute
B) FLEXIBILITY
1:00 Banded Hamstring Stretch (Each Leg)
1:00 Push-Up To Down Dog
1:00 Pigeon Pose (Each Leg)
1:00 Active Twisted Cross
C) MOBILITY
1:00 Alternating Tempo Single-leg RDLs
1:00 Pausing Bear Walks (Hold Each Step for 1 Second)
"Repeat After Me" 30 min
On the 10:00 x 3 Rounds:
750/675 Meter Row
50 Wallballs, 20 / 14 lb to 10/9 ft
25 Box Jumps (24"/20")
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
Stimulus
- Overview: Choose distances, weights, and reps that allow you to complete rounds in 8:00 or less, giving you at least 2:00 of rest before the next round begins.
- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 6-8
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Power
- Target Score: 6-8 Minutes
Strategy
- Row: Work at a pace that is similar to your 5k PR pace. If you do not know this pace, work at a challenging pace you could hold for 20 minutes continuously. This is likely 0:10-0:15 seconds slower than your 2k PR pace.
- Wallballs: Break these into manageable sets that will allow you to get right to work on the box jumps and hold a steady cadence. If that means you can go unbroken, great. But many athletes will benefit from a short break or two.
- Box Jumps: Work at a steady, crisp pace. Step down off the box. NO REBOUNDING.
Substitutions
750/675 METER ROW
- 3:30 Time Cap
- 600/540m Ski
- 36/30 Calorie Echo Bike
- 1,500/1,350m Bike Erg
- 600m Run
- 3:00 Effort on Treadmill/Runner
- 48 Shuttle Runs (1 rep = 10m)
WALLBALLS
- Reduce Reps/Loading/Target Height
- Double Dumbbell Thrusters, 25 / 15 lb
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 75 Air Squats
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 50 Squat Jumps
- 50 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- 50 Reverse Lunges
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TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
30/24 Calorie Row
30 Wallballs
30 Box Jumps
Score: Rounds + Reps
- Notes: Split all work as you'd like with a partner. Wallballs can be completed "ping-pong" style or split equally. Rounds should take between 4-6 minutes to complete. Mixed teams do 27 calories.
- Intended Intensity: RPE 7-8
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6-8 Rounds
Movement prep
2 Rounds:
250m Row
10 Wallballs
5 Box Jumps