Daily training
2025-09-30
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
"Redos" 30 min
On the 5:00 x 6 Rounds:
10 Strict Pull-ups
20 Alternating Dumbbell Snatches, 50 / 35 lb
400 Meter Run
Score: Slowest Round
Stimulus
- Overview: Expect the intensity to increase through each interval as you progress from less metabolic to more metabolic movements. Choose weights/reps/variations that allow you to complete rounds in 4:00 or less, giving you about 1:00 of rest between rounds.
- Aim to complete the strict pull-ups and dumbbell snatches within 1-2 quick sets each.
- Strict Pull-ups: Choose a variation that allows you to complete the strict pull-ups in about 1:00. If you cannot achieve that, please reduce the reps or use a band for assistance.
- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 3:30-4:00
Strategy
- Pull-ups: Break into manageable sets early to avoid fatigue that would slow later rounds.
- Dumbbell Snatches: Aim for unbroken or two quick sets, keeping movement smooth and breaks deliberate.
- Run: Push for a strong but repeatable pace. Each 400m should feel like your 5k PR pace, or 1:00-2:00 slower than your mile PR pace.
- Stay consistent: The goal is even splits across all six rounds, not a fast start and big drop-off. Round 1 should feel like an RPE 6, but rounds 4-6 may begin to feel like an RPE 7-8 to maintain the same splits.
Substitutions
STRICT PULL-UPS
- Reduce Reps
- Banded Strict Pull-Ups
- Kipping Pull-ups
- Jumping Pull-ups with Controlled Descent
- Ring Rows
- Alternating Dumbbell Plank Rows (Renegade Row)
DUMBBELL SNATCH
- Reduce Loading/Reps
- Dumbbell Hang Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings at Same Weight
- Barbell Power Snatches, 65 / 45 lb
- Barbell Hang Power Snatches, 65 / 45 lb
400M RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate-Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
Movement prep
2 Rounds:
3 Strict Pull-ups
6 Dumbbell Snatches
100m Run