Workouts
Experimental

Daily training

2025-07-22

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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

"Twisted Sister"28 min

3 x 8:00 Intervals:
1,000 Meter Run

In Remaining Time...

Rounds of:
10 Power Cleans
10 Lateral Burpees Over Barbell

  • Rest 2 Minutes Between Intervals
  • Pick Up Where You Left Off

Round 1: 70% of 1RM -
Round 2: 60% of 1RM -
Round 3: 50% of 1RM -

Score: Rounds + Reps

Stimulus
  • Overview: Begin each 8:00 interval with the run, then use the remaining time to work through as many rounds of power cleans and burpees as you can. Rest 2:00, then begin your next 8:00 interval. Pick up your rounds of cleans/burpees wherever you left off in the prior interval. If you were 5 power cleans in, you'll pick up there with the decreased barbell weight.
  • Run: The run should take around 5:00 to complete.
  • Power Cleans: The barbell weight decreases each round. You'll use 70-60-50%, respectively, of your 1-rep max.
  • Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Intended Intensity: RPE 5-8
  • Target Loading: Moderate-Heavy, Moderate, Light-Moderate
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 4-7 Rounds
Strategy
  • Run at a pace that will allow you to get right to work when you get back to the gym. Think an RPE 6-7 effort.
  • Only cycle touch-and-go power cleans if you are confident you will be able to keep a crisp pace on the burpees.
Substitutions

1,000M RUN

  • 6:00 Time Cap
  • 1,250/1,125m Row
  • 1,000/900m Ski
  • 60/50 Calorie Echo Bike
  • 2,500/2,250m Bike Erg
  • 5:00 Moderate Effort on Treadmill/Runner

POWER CLEANS

  • Reduce Loading/Reps
  • Hang Power Cleans
  • Sub Dumbbells
  • Deadlifts

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Row, Ski, or Bike Erg
  • 20 Air Squats
Movement prep

2 Rounds:
100m Run
3 Power Cleans
3 Lateral Burpees Over Barbell

*Round 1 = Lightest Weight
*Round 2 = Middle Weight