Workouts
Experimental

Daily training

2025-08-07

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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

"Thresh Prince" 25 min

On The Minute x 25:
Mins 1-2: Bike [RPE 5]
Min 3: Toes to Bar
Min 4: Dumbbell Push Press, 50 / 35 lbs
Min 5: Shuttle Runs (10-Meters)

Score: Sum Total of Lowest Round of Toes To Bar + Push Press + Shuttle Runs

Stimulus
  • Overview: Work for 2:00 on the bike and 1:00 at every other station. There is no rest between rounds, 25 minutes straight of work. You choose how many reps you do at each station -- This is your workout to choose where the intensity lies. Aim to have consistency across your rounds.
  • Bike: You choose which type of bike to use today. The bike is essentially a buy-in to your work each round and does not count towards your score.
  • Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.
  • Intended Intensity: RPE 5-8
  • Target Loading: Light-Moderate
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score: 50-70
Strategy
  • Your bike should be a pace that you could maintain for 20-30 minutes when fresh.
  • You choose where to lean into intensity in this workout. If you are great at toes to bar, this might be the best place to lean into accumulating reps.
  • If you want to get the most aerobic bang for your buck, push the shuttle runs.
  • Work for the entire minute on movements that you are able to accumulate more reps at. Spend your transition time in the movement where you are slower at accumulating reps.
  • During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.
Substitutions

BIKE

  • Row
  • Ski
  • Run
  • Treadmill/Runner

TOES TO BAR

  • V-Ups
  • Toes To As High As Possible
  • Knees To Chest
  • Hanging Knee Raises
  • GHD Sit-Ups
  • Sit-Ups

DUMBBELL PUSH PRESS

  • Reduce Loading
  • Sub Barbell, 95 / 65 lb
  • Dumbbell Strict Press
  • Kipping Handstand Push-ups

SHUTTLE RUNS

  • AirRunner/Treadmill
  • Row
  • Ski
  • Burpees
  • Double Unders
  • Farmer's Carry, 50 / 35 lb
Movement prep

2-3 Rounds:
5/4 Calorie Bike
5 Toes To Bar
5 Dumbbell Push Press
5 Shuttle Runs

  • Rest 0:30 Between Rounds