Workouts
Experimental

Daily training

2025-11-22

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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

"Jump Scare"29 min

8:00 AMRAP:
4 Rounds:
6 Deadlifts, 225 / 155 lb
6 Box Jumps (30"/24")

Calorie Echo Bike in Remaining Time

  • Rest 4:00 -

6:00 AMRAP:
3 Rounds:
6 Deadlifts, 255 / 175 lb
6 Box Jumps (30"/24")

Calorie Echo Bike in Remaining Time

  • Rest 3:00 -

4:00 AMRAP:
2 Rounds:
6 Deadlifts, 285 / 195 lb
6 Box Jumps (30"/24")

Calorie Echo Bike in Remaining Time

  • Rest 2:00 -

2:00 AMRAP:
1 Round:
6 Deadlifts, 315 / 225 lb
6 Box Jumps (30"/24")

Calorie Echo Bike in Remaining Time

Score: Total Bike Calories

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: This descending AMRAP ladder pairs heavy deadlifts and box jumps before max-effort bike calories. As time and rest decrease, barbell load increases, testing your strength endurance and explosiveness while fatigued.
  • Choose weights that allow you to complete rounds about on the minute, giving you half the time on the bike each round. Change out weights during the rest period.
  • Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light-Moderate to Heavy
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score:

Men: 120-180 Calories
Women: 100-150 Calories

Strategy
  • The deadlifts are going to directly interfere with the box jumps. If you start to fatigue and your jump cadence starts to slow, break the deadlifts up into two or three sets.
  • Echo Bike: Build to a hard but sustainable pace early, then empty the tank in the final AMRAP.
  • Minimize transition time. There are lots of transitions, so position your implements intelligently before starting the workout.
  • Treat each AMRAP as its own piece. Attack the AMRAP, then reset.
Substitutions

DEADLIFT

  • Reduce Loading/Reps
  • 10 Dumbbell Deadlifts, 50 / 35 lb Each Round
  • Good Mornings
  • Barbell Sumo Deadlift
  • Kettlebell Sumo Deadlift

BOX JUMPS

  • Reduce Box Height
  • Box Step-Ups
  • 12 Squat Jumps
  • 12 Jumping Lunges
  • Alternating Single-Leg Squats
  • 12 Reverse Lunges
  • Broad Jumps

ECHO BIKE

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

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[TEAMS OF 2 VERSION]
20 x 1:30 AMRAP:
6 Deadlifts
6 Box Jumps
Max Calorie Echo Bike

* Partners Alternate Every Minute
* 10 Rounds Each Partner

Rounds 1-2-3-4: 155 / 105 lb
Rounds 5-6-7: 185 / 135 lb
Rounds 8-9: 205 / 145 lb
Round 10: 225 / 155 lb

Score: Total Bike Calories

  • Notes: Choose weights that allow you to complete the deadlifts and box jumps in less than 45 seconds, giving you at least 45 seconds on the bike each round. Your partner can change out weights during the rest period.
  • Target Score: 125-250 Calories
Movement prep

Roll Out Calves With Foam Roller
15 Calf Raises (Each Leg)
15 Pogo Hops (Each Leg)
10 Box Step-ups
5 Box Jumps (Shorter Box)
5 Box Jumps (Workout Height)

With an Empty Barbell:
10 Good Mornings
10 Back Squats
6 Deadlifts

Build to Deadlift Starting Weight

2 Rounds:
3 Deadlifts
3 Box Jumps
10/8 Calorie Echo Bike