Workouts
Experimental

Daily training

2025-11-08

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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
0:30 Banded Lat Stretch (R)
0:30 Banded Lat Stretch (L)
0:30 Crossbody Shoulder Stretch
0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL
1:00 Half Kneeling T-Spine Rotation Hold
1:00 Archer Ring Row With Pause

D) STABILITY
1:00 Overhead Squat Hold + Twist
1:00 Tempo Cossack Squat Pass Throughs

"Boat Shoes"35 min

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3:00

1,000/900 Meter Row
800 Meter Run

Rest 3:00

500/450 Meter Row
400 Meter Run

Time Cap: 35 Minutes

Score: Total Time (Including Rest)

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus

REPEAT FROM 11/19/2024

  • Overview: Today's conditioning piece is comprised of 3 intervals with 3 minutes of rest between efforts. Aim for a strong effort during each interval, knowing that there is rest between each round.
  • Choose row/run distances that take about 6:00 each in the first round, 4:00 each in the second round, and 2:00 each in the third round (12-8-4 minutes total). Adjust distances as needed to accomplish this within the time cap.
  • Intended Intensity: RPE 6-7
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 28-32 Minutes

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

Strategy
  • The descending distances with 3:00 of rest between means that you should push the pace as you move through this piece.
  • The first round should be completed at an RPE 6-7, the second round at an RPE 7-8, and the final round at an RPE 8-9.
  • The third interval should be as close to a sprint as you can get.
Substitutions

ROUND 1

  • 1,200/1,080m Ski
  • 75/60 Calorie Echo Bike
  • 3,000/2,700m Bike Erg
  • 6:00 Moderate-Hard Effort on Treadmill/Runner

ROUND 2

  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 4:00 Moderate-Hard Effort on Treadmill/Runner

ROUND 3

  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 2:00 Moderate-Hard Effort on Treadmill/Runner

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[TEAMS OF 2 VERSION]

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3:00

1,000/900 Meter Row
800 Meter Run

Rest 3:00

500/450 Meter Row
400 Meter Run

* P1 Runs / P2 Rows
* Switch When Each Finish Station
* Rest After You Complete Both Stations

Movement prep

2 Rounds:
250m Row
200m Run

  • Rest 1:00 Between Rounds