Daily training
2025-11-20
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
"Unchained"30 min
For Time:
800 Meter Run
10 Power Cleans
1,000/900 Meter Row
10 Power Cleans
1,000/900 Meter Row
10 Power Cleans
800 Meter Run
Barbell: 155 / 105 lb
Time Cap: 30 Minutes
Stimulus
- Overview: This long, grindy chipper alternates between cardio efforts and power cleans. Choose cardio distances that take between 4-5 minutes and clean weight you can complete in about 1 minute.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate (55-65%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. 100m = 1 rep.
Strategy
- Approach the first run with intention, but at a pace that allows you to get right onto the barbell.
- Your row should be completed at a 5k pace. This will allow you to transition smoothly, stay at or below your threshold, and still get right onto the barbell.
- The power cleans are a moderately heavy weight. It will likely make sense to complete these in small sets or quick singles.
- Pick the intensity up on the last run and finish strong.
Substitutions
RUN & ROW
- 5:00 Time Cap
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
POWER CLEANS
- Reduce Loading/Reps
- Hang Power Cleans
- Dumbbell Power Cleans, 50 / 35 lb
- Deadlifts, 155 / 105 lb
Movement prep
200m Run
5 Power Cleans
300m Row
3 Power Cleans