Workouts
Experimental

Daily training

2025-09-13

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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

"Odds & Evens" 30 min

5 Rounds:
25/20 Calorie Row
9 Front Squats (50% 1RM)

Rest 2:00

5 Rounds:
25/20 Calorie Echo Bike
6 Burpee Pull-ups

Time Cap: 30 Minutes

Score: Total Time (Including Rest)

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: We have two 5-round couplets today that will challenge your leg stamina! Work hard in the first couplet of rowing and squats, recognizing the second 5-round couplet will feel significantly more challenging than the first due to accumulated fatigue. Save some energy for the second couplet.
  • Front Squat: Take the barbell from the floor.
  • Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light-Moderate (50%)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 21-26 Minutes

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

Strategy
  • With two 5-round conditioning couplets and only 2:00 of rest between them, you will want to keep a strong pace in the first couplet, but not empty the tank, leaving enough energy to perform well in the second couplet.
  • Your machine pace should allow immediate transition to squats and burpees. Push your transitions and keep clean, crisp movement on the squats and burpees.
  • Row just slower than your 2k PR pace, or the pace you could hold for 10 minutes.
  • Bike at or just below your 10-minute test wattage, or a pace you could sustain for 10 minutes.
  • During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
Substitutions

25/20 CALORIE ROW

  • 2:00 Time Cap
  • 20/16 Calorie Ski
  • 20/16 Calorie Echo Bike
  • 25/20 Calorie Bike Erg
  • 300m Run
  • 1:30 Effort on Treadmill/Runner
  • 24 Shuttle Runs (1 rep = 10m)

FRONT SQUAT

  • Reduce Loading/Reps
  • Sub Dumbbells
  • Goblet Squats
  • 18 Air Squats
  • Back Squat

25/20 CALORIE ECHO BIKE

  • 2:30 Time Cap
  • 30/24 Calorie Row
  • 25/20 Calorie Ski
  • 30/24 Calorie Bike Erg
  • 400m Run
  • 2:00 Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)

BURPEE PULL-UPS

  • Reduce Reps/Bar Height
  • Burpees to a Target
  • Regular Burpees
  • Strict Pull-ups
  • Devil Presses, 35 / 25 lb

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TEAMS OF 2 VERSION:
10 x 3:00 AMRAP:

[Partner 1]:
9 Front Squats (50% 1RM)
Row Calories in Remaining Time

[Partner 2]:
6 Burpee Pull-ups
Bike Calories in Remaining Time

* Switch Stations With Partner Every 3:00
* 5x Each Station Per Partner

Score: Total Row + Bike Calories

Movement prep

2 Rounds:
150m Row
5 Front Squats
0:30 Echo Bike at Moderate Pace
3 Burpee Pull-ups