Workouts
Experimental

Daily training

2025-10-09

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Warm-up & Mobility15 min

A) GET WARM
5:00 Row (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)

"Love That Dirty Water" 30 min

On the 3:00 x 10 Rounds:
3 Hang Power Snatches
400/360 Meter Row

Barbell: 70% of 1RM Power Snatch -

Score: Slowest Round

Stimulus
  • Overview: With your score being the slowest round, aim for consistency across the 10 rounds. Rounds should take 2:15 or less, giving you at least 45 seconds of rest between rounds.
  • Hang Power Snatches: The prescribed weight is 70% of your 1RM power snatch. This is intended to be a moderate-heavy weight you can complete in unbroken sets throughout.
  • Intended Intensity: RPE 6-7
  • Target Loading: Moderate-Heavy
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 1:45-2:15
Strategy
  • Consistency is key: Your score is the slowest round, so balance a hard output that you don't burn out from, with coming out too slow in the first interval, and that being your slowest round.
  • Row: Aim for a pace you could hold for a 2k effort (around RPE 7-8). It should be hard enough to challenge you, but smooth enough that you can hit consistent splits for all 10 rounds.
  • The transition in and out of the rower will matter, especially as you fatigue in later rounds. Be intentional.
Substitutions

HANG POWER SNATCH

  • Reduce Loading
  • Power Snatches
  • Hang Dumbbell Power Snatches
  • Hang Squat Snatches
  • Kettlebell Swings
  • Hang Power Cleans

400/360 METER ROW

  • 300/250m Ski
  • 800/720m Bike Erg
  • 20/18 Calorie Echo Bike
  • 400m Run
  • 1:30 Effort on Treadmill/Runner
  • 25 Shuttle Runs (1 rep = 10m)
Movement prep

Build to Hang Power Snatch Weight

2 Rounds:
2 Hang Power Snatches
100m Hard Row [8-9]