Workouts
Experimental

Daily training

2025-09-18

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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
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)
0:30 Banded Front Rack Stretch (R)
0:30 Banded Front Rack Stretch (L)

C) MOTOR CONTROL
0:30 T-Spine Sweeps (R)
0:30 T-Spine Sweeps (L)
1:00 90/90 Hip Rotations

D) STABILITY
1:00 Kettlebell Windmills (R)
1:00 Kettlebell Windmills (L)
1:00 Tempo Cossack Squats & Twist

"Potpourri"22 min

3 x 6:00 Intervals:
50/40 Calorie Echo Bike

AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Lateral Burpees Over Barbell

  • Rest 2:00 Between Intervals
  • Pick Up Where You Left Off in AMRAP

Barbell: 135 / 95 lb

Score: Rounds + Reps

Stimulus
  • Overview: We have 6:00 of work followed by 2:00 of rest. The bike should take no longer than 4:00, giving you 2:00 on the triplet. In intervals 2 & 3, pick up where you left off on the triplet following the bike. So, if you completed 2 full rounds + 5 hang power cleans of the triplet during interval 1, you will start the next triplet (after the bike buy-in) completing 1 hang power clean before moving to the push jerks.
  • Choose a barbell weight you can complete with 1 break on the cleans and unbroken for the jerks.
  • 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-Moderate (45-55%)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 8-12 Rounds
Strategy
  • Bike at a pace that allows you to get right on the bike, but is also challenging. This should feel like an RPE 7 in the first interval.
  • RPE 7: This is roughly 85% of your average wattage during a 10-minute bike test and equivalent to your FTP or 20-minute watt test. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.
  • Protect the push jerks. This is the most expensive movement to break on, as it requires a full power clean to get started again.
Substitutions

50/40 CALORIE ECHO BIKE

  • 60/48 Calorie Row
  • 50/40 Calorie Ski
  • 60/48 Calorie Bike Erg
  • 800m Run
  • 4:00 Effort on Treadmill/Runner

HANG POWER CLEANS

  • Reduce Loading/Reps
  • Power Cleans
  • Sub Dumbbells, 35 / 25 lb

PUSH JERKS

  • Reduce Reps/Loading
  • Sub Dumbbells, 35 / 25 lb
  • Split Jerk
  • Push Press
  • Handstand Push-ups
  • Push-ups

LATERAL BURPEES OVER BARBELL

  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Row, Ski, or Bike Erg
  • 4 Air Squats
Movement prep

2 Rounds:
10/8 Calorie Bike Sprint
2 Hang Power Cleans
2 Push Jerks
2 Burpees Over Barbell

  • Rest 0:30 Between Rounds