Workouts
Experimental

Daily training

2025-11-06

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Warm-up & Mobility 15 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

"Head, Shoulders, Knees & Toes" 28 min

For Time:
80 Toes to Bar
100/80 Calorie Echo Bike
200 Double Unders

* Partition However You'd Like

Directly Into...

400 Meter Farmer's Carry, 50 / 35 lbs

Time Cap: 28 Minutes

Stimulus
  • Overview: This workout is a potent metabolic test designed to improve your lactate threshold by pushing high-output cardio and gymnastic movements, immediately leading into a maximal carry that will challenge your grip stamina.
  • Workout Flow: Partition the toes to bar, bike, and double unders however you'd like. See STRATEGY for some partition options. Upon completion of the toes to bar/bike/double unders, you'll advance to the 400-meter carry.
  • Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a weight that allows you to carry at least 50 meters at a time.
  • Intended Intensity: RPE 6-7
  • Target Loading: Moderate
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score: 20-25 Minutes

* If time-capped, add 1s to your score for every incomplete rep (100m = 1 rep).

Strategy

SOME PARTITION OPTIONS:

4 Rounds:
15 Toes to Bar
20/15 Calorie Echo Bike
38-38-37-37 Double Unders

5 Rounds:
12 Toes to Bar
16/12 Calorie Echo Bike
30 Double Unders

10 Rounds:
6 Toes to Bar
8/6 Calorie Echo Bike
15 Double Unders

Substitutions

TOES TO BAR

  • Reduce Reps
  • V-Ups
  • Toes To As High As Possible
  • Knees To Chest
  • Hanging Knee Raises
  • GHD Sit-Ups
  • Sit-Ups

80/60 CALORIE ECHO BIKE

  • 100/80 Calorie Bike Erg
  • 100/80 Calorie Row
  • 80/60 Calorie Ski
  • 1,200m Run
  • 6:00 Effort on Treadmill/Runner

DOUBLE UNDERS

  • Reduce Reps
  • 225 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 30 Burpees

FARMER’S CARRY

  • Reduce Loading/Distance
  • Sub Kettlebells or Plates
  • 4:00 Farmer’s Carry March in Place
  • 4:00 Farmer’s Carry Hold
Movement prep

20/16 Calorie Bike (Moderate)

3 Rounds:
3 Toes To Bar
15 Double Unders

Into...

50m Farmer's Carry