Daily training
2025-09-06
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
"Set For Life" 25 min
On the 2:30 x 10 Sets:
200 Meter Run
7 Toes to Bar
7 Hang Power Cleans, 135 / 95 lb
Score: Slowest Round
SEE SUBSTITUTIONS FOR TEAM VERSION
Stimulus
- Overview: This 10-round interval workout will grip and consistency. Choose reps/variations that allow you to complete rounds in 2:00 or less, giving you at least 0:30 of rest between rounds.
- The toes to bar and hang cleans are designed to be completed unbroken throughout.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 1:30-2:00
Strategy
- Start hard on your runs while you are fresh in the early rounds, and pace the toes to bar and cleans as needed.
- As the rounds progress and you start to fatigue and the runs become harder to maintain, slow those down a touch and search for a place to become faster on the toes to bar or hang cleans. This may be in transitions or your cycle rate.
Substitutions
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate-Hard Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
HANG POWER CLEANS
- Reduce Loading/Reps
- Power Cleans
- Sub Dumbbells, 35 / 25 lb
- Kettlebell Swings, 53 / 35 lb
- Deadlifts, 135 / 95 lb
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TEAMS OF 2 VERSION:
On the 2:30 x 10 Sets:
200 Meter Run
7 Synchro Toes to Bar
7 Synchro Hang Power Cleans
Score: Slowest Round
Movement prep
2 Rounds:
200m Run
3 Toes To Bar
3 Hang Power Cleans (at workout weight)