Workouts
Experimental

Daily training

2025-10-18

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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

"Air France" 30 min

For Time:
50/40 Calorie Echo Bike
100 Air Squats
1,000/900 Meter Row
100 Air Squats
800 Meter Run
100 Air Squats

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: This big chipper is a leg and lung burner! You'll have to manage leg fatigue and pacing so you can keep moving through the final set of air squats.
  • Choose distances/reps on all movements that you can complete between 4-5 minutes.
  • Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
  • Intended Intensity: RPE 6-7
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score: 22-28 Minutes

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

Strategy
  • This is a BIG workout that will demand a lot from the legs. Focus on steady paces on the cardio movements that will allow you to keep a consistent and high cycle rate on the squats.
  • Break each set of 100 squats into sections, i.e., 20 squats, quick break, then 20 more.
  • Do not empty the tank too early so that you end up power-shuffling on the run.
Substitutions

BIKE/ROW/RUN

  • 5:00 Time Cap
  • 2,000/1,800m Bike Erg
  • 800/720m Ski
  • 4:00 Effort on Treadmill/Runner

100 AIR SQUATS

  • Squat to a Box
  • Lunges
  • Accumulate 4:00 Wall Sit Hold

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[TEAMS OF 3 VERSION]
3 Rounds For Time:
Cardio Station
100 Synchro Air Squats

T1: 50/40 Calorie Echo Bike
T2: 1,000/900 Meter Row
T3: 800 Meter Run

Time Cap: 30 Minutes

* After Squats, Switch Cardio Stations
* 1x Each Station Per Teammate

  • Notes: Each teammate will start at a different cardio station. Upon completion of all cardio stations, advance to synchro air squats. Synchronize at the top of the reps. Choose distances/reps on all movements that you can complete between 4-5 minutes. Each teammate will complete 1 run, 1 bike, and 1 row.
  • Target Score: 22-28 Minutes
Movement prep

2 Rounds:
10 Calorie Echo Bike
200m Row
100m Run
20 Air Squats