Workouts
Experimental

Daily training

2025-06-13

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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
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
0:30 Banded Front Rack Stretch (R)
0:30 Banded Front Rack Stretch (L)

C) MOTOR CONTROL
0:30 T-Spine Sweeps (R)
0:30 T-Spine Sweeps (L)
1:00 90/90 Hip Rotations

D) STABILITY
1:00 Kettlebell Windmills (R)
1:00 Kettlebell Windmills (L)
1:00 Tempo Cossack Squats & Twist

Strict Press10 min

3 Sets:
6 Strict Press at 70%

  • Rest 1-2 Minutes Between Sets

Score: Load

Stimulus
  • Work at a percentage that allows for minimal pausing between reps.
  • Barbell should come from a rack.
  • Your torso and legs must remain static throughout the rep and heels must stay on the ground.
  • Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.
  • Fitness Attribute Improved: Absolute Strength
Substitutions

STRICT PRESS

  • Sub Kettlebells or Dumbbells
  • Push Press
  • Push Jerk
  • Strict Handstand Push-ups
Movement prep

0:30 Plank Shoulder Taps
0:30 Down Dog Stretch
5 Push-ups
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Overhead Hold
10 Empty Barbell Strict Press

5 Strict Press @ Light Weight
3 Strict Press @ Moderate Weight

Build to Working Weight

"Boat Race" [BENCHMARK]20 min

3 Rounds For Time:
500/450 Meter Row
400 Meter Run

  • Rest 3 Minutes Between Rounds

Time Cap: 20 Minutes

Stimulus

REPEAT FROM 8/27/2024

  • Overview: We are looking for fast but consistent rounds. With 3 minutes of rest built in, look to push the pace from the beginning. Choose distances that allow you to finish each station in less than 2:00.
  • Row: In the past, all athletes have rowed the same distance (500m) in this benchmark workout, but moving forward, men and women will row different distances (500/450m) to make scores more comparable.
  • Run: The run should start and end at your rower. After you complete your run each round, rest for 3 minutes before starting the next round.
  • Intended Intensity: RPE 7-8
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 16-18 Minutes
Strategy
  • With 3:00 of rest built in, the goal is to hold a very hard effort pace for all 3 rounds.
  • While we want to be aggressive, we still want to balance the speed across the row and the run.
  • Approach the entire workout like you’re completing 1,000-meter row sprints. We would try to maintain the same pace on the first 500m and the second 500m. But instead of another 500m on the rower, we have a 400m run.
  • Go by feel in the first round and try to put an equally strong effort into both movements for all 3 rounds.
Substitutions

500/450 METER ROW

  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 400m Run
  • 2:00 Hard Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)
  • 30 Burpees

400M RUN

  • 500/450m Row
  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 2:00 Hard Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)
  • 30 Burpees
Movement prep

300m Row
300m Run

0:30 Rest

200m Row
200m Run

0:30 Rest

100m Row
100m Run

* Increase speed as you move through each round