Workouts
Experimental

Daily training

2025-08-12

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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

"Five On It" 25 min

[At 00:00]
1,600 Meter Run (RPE 6-7)

[At 10:00]
On The 3:00 x 5 Rounds:
15/12 Calorie Row
15 Sit-ups
12/10 Calorie Echo Bike

Score: Slowest Round

Stimulus
  • Overview: The run serves as a buy-in to pre-fatigue you before the hard intervals. The intervals are meant to be performed at an RPE 8-9. Each interval should be completed in 2:30 or less, allowing for at least 0:30 of rest. Adjust calories/reps as needed to accomplish this.
  • Workout Flow: Start the workout with the run. Rest until the 10-minute mark, then complete one round of the row/sit-up/bike on each of the 10-13-16-19-22 minute marks.
  • Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
  • Intended Intensity: RPE 7-9
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 2:00-2:30
Strategy
  • The buy-in run is meant to pre-fatigue you, but it should not be a hard effort. This should be completed at a crisp, controlled effort, similar to 1-2 minutes slower than your mile PR pace.
  • After the run, you should have 1-3 minutes to bring your heart rate back down and get ready for the hard intervals.
  • Work hard on the intervals, operating at an RPE 8-9. Choose the cardio machine you are strongest on to push. If you are great on the Echo Bike, row at an RPE 8 and then hammer the bike.
  • Focus on your breathing during the sit-ups to help buffer the fatigue that builds up.
Substitutions

1,600 METER RUN

  • 9:00 Time Cap
  • 2,000/1,800m Row
  • 1,600/1,440m Ski
  • 100/80 Calorie Echo Bike
  • 4,000/3,600m Bike Erg
  • 8:00 Effort on Treadmill/Runner

ROW & BIKE

  • 12/10 Calorie Ski
  • 15/12 Calorie Bike Erg
  • 200m Run
  • 0:45 Hard Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)
  • 15 Burpees

SIT-UPS

  • Reduce Reps
  • Hollow Rocks
  • Tuck Crunches
  • Plank Shoulder Taps
Movement prep

200m Run
7/5 Calorie Row Sprint

100m Run
10 Sit-ups
5/4 Calorie Bike Sprint