Workouts
Experimental

Daily training

2025-11-13

ā† ā†’
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

"Jet-Setter"30 min

On the 2:00 x 4 Sets:
20 Dumbbell Snatches, 50 / 35 lb
Calorie Echo Bike in Remaining Time

Rest 3:00

On the 2:00 x 4 Sets:
100 Meter Farmer's Carry, 50 / 35 lbs
Calorie Echo Bike in Remaining Time

Rest 3:00

On the 2:00 x 4 Sets:
200 Meter Run
Calorie Echo Bike in Remaining Time

Score: Total Bike Calories

Stimulus
  • Overview: This workout is comprised of three ā€œminiā€ 8:00 workouts with 3:00 of rest between. Choose weights/distances on the opening movements of each set that can be completed unbroken in about 1:00, giving you equal time on the bike.
  • 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.
  • Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows).
  • Intended Intensity: RPE 6-8
  • Target Loading: Light-Moderate
  • Fitness Attribute Improved: Aerobic Power
  • Target Score: 150-250 Calories
Strategy
  • Because you get a full 3:00 of rest between the mini workouts, treat each couplet like its own 8:00 workout with high intensity. Working at an RPE between 6-8 on the bike will keep the intended stimulus.
  • As long as you don't completely empty the tank, the 3:00 should give you plenty of time to recover going into the next couplet.
  • The couplets get progressively less dynamic, allowing you to pick up the intensity in each couplet interval.
Substitutions

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

FARMERā€™S CARRY

  • Reduce Loading/Distance
  • Sub Kettlebells or Plates
  • 1:00 Farmerā€™s Carry March in Place
  • 1:00 Farmerā€™s Carry Hold

200M RUN

  • 1:15 Time Cap
  • 250/225m Row
  • 200/180m Ski
  • 1:00 Moderate Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)
  • 15 Burpees

ECHO BIKE

  • Bike Erg
  • Row
  • Ski
  • Run
  • Treadmill/Runner
Movement prep

20/16 Calorie Echo Bike (Moderate)
10 Dumbbell Snatches
50m Farmer's Carry
100m Run
10/8 Calorie Echo Bike (Hard)