Workouts
Experimental

Daily training

2025-08-05

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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

"In The Aer" 40 min

4 Rounds:
400 Meter Run [RPE 6]
30 Box Jumps (24"/20") [RPE 7]
20 Hang Power Snatches, 95 / 65 lb [RPE 8]
20/16 Calorie Echo Bike [RPE 9]

  • Rest 2 Minutes Between Rounds

Time Cap: 40 Minutes

Score: Completion

Stimulus
  • Overview: Aim to increase intensity from one movement to the next, as RPE steps up one level with each. By the end, you should feel near maximal. Choose weights/reps/distances that allow you to complete each movement within 2:00 (8:00 rounds).
  • Scoring: This workout is for COMPLETION. Everyone's intensity levels are different and relative to themselves. Own YOUR pace and put the effort in. Not every workout needs to be measured against a leaderboard to make improvements.
  • Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
  • Intended Intensity: RPE 6-9
  • Target Loading: Moderate
  • Fitness Attribute Improved: Aerobic Power
Strategy
  • We give you the game plan from the start with the prescribed RPEs. Step up your effort from movement to movement, working in a controlled manner at the start of each round and ending near maximal effort.
  • The run should feel very in control and crisp.
  • The box jumps should be smooth and have a consistent rhythm.
  • The hang power snatches should be where you really start to feel the push and require intentionality. Choose a weight you can complete in no more than 2 sets.
  • The Echo Bike should feel near maximal and should only take 0:55-1:10 to complete. Please adjust calories accordingly.
Substitutions

400M RUN

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

BOX JUMPS

  • Reduce Box Height
  • Box Step-Ups
  • 60 Squat Jumps
  • 60 Jumping Lunges
  • Alternating Single-leg Squats (Pistols)
  • 60 Reverse Lunges

HANG POWER SNATCH

  • Reduce Loading/Reps
  • Power Snatches
  • Dumbbell Snatches, 35 / 25 lb
  • Russian Kettlebell Swings, 53 / 35 lb
  • Kettlebell Swings, 35 / 26 lb
  • Hang Power Cleans

20/16 CALORIE ECHO BIKE

  • 2:00 Time Cap
  • 24/20 Calorie Bike Erg
  • 24/20 Calorie Row
  • 20/16 Calorie Ski
  • 300m Run
  • 1:30 Hard Effort on Treadmill/Runner
  • 24 Shuttle Runs (1 rep = 10m)
Movement prep

5/4 Calorie Bike Sprint
200m Easy Run
10 Box Jumps
5 Hang Power Snatches
5/4 Calorie Bike Sprint