Workouts
Experimental

Daily training

2025-09-09

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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

"Now & Later" 30 min

3 Rounds For Time:
1,000/900 Meter Row
20 Hang Power Snatches, 75 / 55 lb
30 Lateral Burpees Over Barbell

  • Rest 2:00 Between Rounds

Time Cap: 30 Minutes

Score: Total Time (Including Rest)

Stimulus
  • Overview: This interval workout will tax your posterior chain. Choose reps/weights that allow you to complete rounds in 8:00 or less. The breakdown is no more than 4:00 on the row, and 4:00 for the combination of snatches and burpees.
  • Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light (35-45%)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 24-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

Strategy
  • The row will fatigue your grip for the hang power snatches. Don't allow yourself to move with poor movement patterns. If you grip is tired, take a break, which may be a good strategy anyway to allow for a fast pace on the burpees.
  • Burpees Over Barbell: Stay low to the ground throughout your reps. You do not need to stand all the way up.
Substitutions

1,000/900 METER ROW

  • 5:00 Time Cap
  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 800m Run
  • 4:00 Moderate Effort on Treadmill/Runner

HANG POWER SNATCH

  • Reduce Loading/Reps
  • Power Snatches
  • Hang Double Dumbbell Power Snatches, 35 / 25 lb
  • Alternating Dumbbell Snatches, 50 / 35 lb
  • Kettlebell Swings, 53 / 35 lb
  • Hang Power Cleans, 95 / 65 lb
  • Deadlifts, 135 / 95 lb

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Ski or Bike Erg
  • 60 Air Squats
Movement prep

1 Easy Round:
200m Row
3 Hang Power Snatches
2 Burpees Over The Bar

1 Fast Round:
200m Row
3 Hang Power Snatches
2 Burpees Over The Bar