Workouts
Experimental

Daily training

2025-07-24

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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 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold

"Hot Hand" 30 min

On the 2:00 x 15 Rounds:
1 Rope Climb (15')
10 Hand-Release Push-ups
Calorie Echo Bike in Remaining Time

Score: Total Bike Calories

Stimulus
  • Overview: Each 2-minute window begins with one rope climb and 10 push-ups before accumulating as many bike calories as you can in the remaining time. There is no rest between rounds, 30 minutes straight.
  • Choose rope climb and push-ups reps/variations that you can complete in 1:00 or less, giving you equal time on the bike each round.
  • Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground, and your hands must be lifted off the ground. You must remain in a plank position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
  • Intended Intensity: RPE 6-7
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score:

Men: 230-280 Calories
Women: 180-230 Calories

Strategy
  • The Echo Bike is the place to moderate the intensity. If the rope climbs are becoming challenging, pull your pace back a little to ensure you can complete your rope climbs efficiently.
  • If you can't complete 30 standard push-ups unbroken, then taking some strategic breaks on the push-ups from the beginning is a smart idea.
Substitutions

ROPE CLIMB

  • Reduce Height
  • Lay to Stand Climb
  • 5 Hanging Rope Pull-ups
  • 5 Strict Pull-Ups
  • 5 Ring Rows
  • 5 Toes To Bar
  • 6 Alternating Dumbbell Plank Rows (Renegade Row)

HAND-RELEASE PUSH-UPS

  • Reduce Reps
  • Regular Push-Ups
  • Box Push-Ups (Hands Elevated)
  • Dumbbell Bench Press
  • Dumbbell Floor Press

ECHO BIKE

  • Bike Erg
  • Row
  • Ski
  • Run
  • Treadmill/Runner
Movement prep

5 Calorie Echo Bike
5 Hand-Release Push-ups
1 Rope Climb
5 Hand-Release Push-ups
5 Calorie Bike

15-Min Mobility & Flexibility Protocol (Optional)15 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.