Workouts
Experimental

Daily training

2025-06-11

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Warm-up & Mobility15 min

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

B) FLEXIBILITY
0:30 Banded Lat Stretch (R)
0:30 Banded Lat Stretch (L)
0:30 Crossbody Shoulder Stretch
0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL
1:00 Half Kneeling T-Spine Rotation Hold
1:00 Archer Ring Row With Pause

D) STABILITY
1:00 Overhead Squat Hold + Twist
1:00 Tempo Cossack Squat Pass Throughs

"Lat/Long" 30 min

AMRAP 30:
60 Burpees
45 Strict Pull-ups
30 Burpee Pull-ups

Every 3 Minutes [Starting at 0:00]:
30/24 Calorie Echo Bike

Score: Rounds + Reps

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: We're working through lots of reps in today's AMRAP, with our work interrupted by a bike every 3:00. Start the workout on the bike. Once you complete 25/20 bike calories, use the remaining time in your 3:00 interval to work through the chipper in order. Every 3 minutes, return to the bike for the 25/20 calories. The bike is designed to take around 2:00, giving you 1:00 to chip away at reps. If you finish the burpee pull-ups, return to the burpees. Pick reps and variations that allow you to get at least one full round.
  • Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
  • Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or a kipping pull-up.
  • Intended Intensity: RPE 6-7
  • Fitness Attribute Improved: Lactate Threshold
  • Target Score: 1-2 Rounds
Strategy
  • Today's workout will be muscularly-demanding. Approach each bike with the intent to get back to the chipper movements and be able to get right to work.
  • Work for only as long as your reps remain crisp and quick. The moment you feel as if your reps are fatiguing, take a quick break, get a big breath of air, and then go back to work.
  • During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
Substitutions

BURPEES

  • Reduce Reps
  • Same Calorie Row or Ski
  • Push-Ups
  • No Push-Up Burpee
  • 100 Mountain Climbers
  • 100 Air Squats
  • Box Jumps
  • Shuttle Runs (1 rep = 10m)

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-Ups
  • Kipping Pull-ups
  • Jumping Pull-ups with Controlled Descent
  • Ring Rows
  • Alternating Dumbbell Plank Rows (Renegade Row)

BURPEE PULL-UPS

  • Reduce Reps/Bar Height
  • Burpees to A Target
  • Regular Burpees
  • Strict Pull-ups
  • Double Dumbbell Devil Presses, 35 / 25 lb
  • Same Calorie Row or Ski

25/20 CALORIE ECHO BIKE

  • 2:30 Time Cap
  • 1,000/900m Bike Erg
  • 500/450m Row
  • 400/360m Ski
  • 400m Run
  • 2:00 Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)

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TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
50 Burpees
25 Strict Pull-ups
25 Burpee Pull-ups

P1: 12/10 Echo Bike Calories
P2: Chipper Reps

* Switch upon completion of bike calories
* Pick up where your partner left off

Movement prep

On The Minute x 4:
Min 1: 8/6 Calorie Bike + 5 Burpees
Min 2: 4 Strict Pull-ups + 3 Burpee Pull-ups