Workouts
Experimental

Daily training

2025-09-11

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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 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold

"Traveler" 30 min

For Time:
20 Hand-Release Push-ups
20 Hang Power Cleans, 95 / 65 lb
800 Meter Run
20 Push Press, 95 / 65 lb
20 Hand-Release Push-ups

Rest 2:00

15 Hand-Release Push-ups
15 Hang Power Cleans, 115 / 85 lb
600 Meter Run
15 Push Press, 115 / 85 lb
15 Hand-Release Push-ups

Rest 2:00

10 Hand-Release Push-ups
10 Hang Power Cleans, 135 / 95 lb
400 Meter Run
10 Push Press, 135 / 95 lb
10 Hand-Release Push-ups

Rest 2:00

5 Hand-Release Push-ups
5 Hang Power Cleans, 155 / 105 lb
200 Meter Run
5 Push Press, 155 / 105 lb
5 Hand-Release Push-ups

Time Cap: 30 Minutes

Score: Total Time (Including Rest)

Stimulus
  • Overview: This descending ladder features increasing barbell weights and decreasing reps each round, with a solid 2:00 of rest between rounds. Your score is your total overall time, including the rest periods. Keep in mind that you'll end up completing 100 total reps of push-ups, 50 hang power cleans, and 50 push press.
  • Choose weights you can complete all rounds of the barbell within 2 sets. To be under the time cap, rounds should be completed in 9-7-5-3 minutes or less, respectively. With the 6 minutes total of rest built in, this adds up to 30 minutes total.
  • Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light, Light-Moderate, Moderate
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score: 23-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

Strategy
  • Today's workout is all about maintaining a steady pace. Take breaks where you need to so that you remain in control of your pace and effort.
  • Most people will want to break the first 2 rounds of hang power cleans and push press into two sets, then fight to go unbroken on the final two sets.
Substitutions

HAND-RELEASE PUSH-UPS

  • Reduce Reps
  • Regular Push-Ups
  • Box Push-Ups (Hands Elevated)
  • Dumbbell Bench Press
  • Dumbbell Floor Press

HANG POWER CLEANS

  • Reduce Loading/Reps
  • Power Cleans
  • Sub Dumbbells
  • Kettlebell Swings
  • Deadlifts

PUSH PRESS

  • Reduce Loading
  • Sub Kettlebells or Dumbbells
  • Strict Press
  • Push Jerk
  • Kipping Handstand Push-ups

[MEN] 800-600-400-200 METER RUN

  • 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
  • 1,000-750-500-250m Row
  • 800-600-400-200m Ski
  • 2,000-1,500-1,000-500m Bike Erg
  • 50-36-25-12 Calorie Echo Bike

[WOMEN] 800-600-400-200 METER RUN

  • 4:00-3:00-2:00-1:00 Efforts on Treadmill/Runner
  • 900-675-450-225m Row
  • 720-540-360-180m Ski
  • 1,800-1,350-900-450m Bike Erg
  • 40-30-20-10 Calorie Echo Bike
Movement prep

10 Hand-Release Push-ups
5 Hang Power Cleans
200m Run
5 Push Press
5 Hand-Release Push-ups