Workouts
Experimental

Daily training

2025-09-04

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Warm-up & Mobility15 min

A) GET WARM
5:00 Bike (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold

"Sub-Plot" 30 min

For Total Calories:
30-Minute Echo Bike

[On the 00:00]: 100 Double Unders
[On the 05:00]: 50 Wallballs
[On the 10:00]: 25 Strict Pull-ups
[On the 15:00]: 100 Double Unders
[On the 20:00]: 50 Wallballs
[On the 25:00]: 25 Strict Pull-ups

Wallball: 20 / 14 lb to 10/9 ft Target

Score: Total Bike Calories

Stimulus
  • Overview: We're accumulating as many bike calories as we can in 30 minutes, with the work interrupted every 5 minutes. Choose weights/reps/variations that allow you to complete the non-bike work in 3:00 or less, giving you at least 2:00 on the bike each round.
  • The double unders and wallballs will spike your heart rate and make the bike harder. Stay focused and know that you will settle back down after a minute or so on the bike.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light-Moderate
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score:

Men: 200-250 Calories
Women: 150-200 Calories

Strategy
  • The bike effort you work at should feel challenging, but sustainable. With the harder efforts required on non-bike movements, you will likely hold a pace that would be equivalent to an RPE 5-6, or a pace you could hold for 60 minutes if asked to.
Substitutions

ECHO BIKE

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

DOUBLE UNDERS

  • Reduce Reps
  • 150 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 20 Burpees
  • 1:00 Effort On Any Machine

WALLBALLS

  • Reduce Reps/Loading/Target Height
  • Double Dumbbell Thrusters, 25 / 15 lb
  • Empty Barbell Thrusters
  • Wallball Thrusters
  • No Squat Wallballs
  • 75 Air Squats

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-Ups
  • Kipping Pull-ups
  • Jumping Pull-ups with Controlled Descent
  • Ring Rows
  • Alternating Dumbbell Plank Rows (Renegade Row)
Movement prep

5:00 Moderate Bike

[On The 0:00]: 20 Double Unders
[On The 1:30]: 10 Wallballs
[On The 3:00]: 3-7 Strict Pull-ups