Workouts
Experimental

Daily training

2025-05-22

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Mindset

Words Matter

General Warm Up15 min

A) GET WARM
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

"Vicious Cycle"30 min

4 Rounds For Total Reps:
3:00 of Echo Bike Calories
2:00 of Burpees
1:00 of Rope Climbs (15')

  • Rest 2 Minutes Between Rounds

Score: Total Reps

Stimulus
  • Overview: Today's intensity is meant to be refreshing, while still causing an increase in breath rate and sweat without leaving you feeling taxed. This is a great workout to focus on perfect form in the burpee, breath control during the bike, and technique during the rope climb.
  • Keep a running count of reps over your three stations. Pick a rope climb height/variation that allows you to complete at least 3 reps within the minute.
  • Intended Intensity: RPE 5-6
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 150-300 Reps
Strategy
  • If you have done every workout this week, work on the lower end of the assigned RPE of 5.
  • If you have missed any training pieces and are feeling good, feel free to increase your RPE a bit to 6 or 7 as long as you focus on good form and technique.
Substitutions

ECHO BIKE

  • Bike Erg
  • Row
  • Ski
  • Treadmill/Runner

BURPEES

  • Row, Ski, or Run
  • Push-Ups
  • No Push-Up Burpee
  • Mountain Climbers
  • Air Squats
  • Box Jumps
  • Shuttle Runs (1 rep = 10m)

ROPE CLIMBS

  • Reduce Height
  • Lay to Stand Climb
  • Strict Pull-Ups
  • Ring Rows
  • Toes To Bar
  • Alternating Dumbbell Plank Rows (Renegade Row)
Movement prep

2 Rounds:
9/7 Calorie Bike
7 Burpees
1 Rope Climb

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.