Workouts
Experimental

Daily training

2025-12-20

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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

"Who Do We Appreciate?"20 min

20:00 AMRAP:
4 Thrusters, 115 / 85 lb
6 Toes to Bar
8 Lateral Burpees Over Bar

Score: Rounds + Reps

SEE SUBSTITUTIONS FOR TEAM VERSION

Stimulus
  • Overview: This 20-minute grinder will test pacing, shoulder endurance, and midline. Pace in a way that allows for consistent round times over the 20 minutes.
  • Aim for a thruster weight and toes to bar number/variation you can complete unbroken throughout.
  • Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Intended Intensity: RPE 6-7
  • Target Loading: Moderate (55-65%)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 10-15 Rounds
Strategy
  • There will be lots of transitions in this workout. Be deliberate, as it's easy for those to eat up time.
  • Thrusters: These should be completed unbroken. Use your hips as the power source and don't rely solely on your arms to muscle the barbell overhead.
  • Burpees Over Bar: Stay low to the ground. There is no standard to stand up tall during any portion of your reps.
Substitutions

THRUSTERS

  • Reduce Reps/Loading
  • Sub Dumbbells, 35 / 25 lb
  • Wallballs
  • 8 Air Squats

TOES TO BAR

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

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Row, Ski, or Bike Erg

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[TEAMS OF 2 VERSION]
20 Rounds For Time:
4 Thrusters
6 Toes to Bar
8 Lateral Burpees Over Bar

* Switch After Full Rounds
* 10 Rounds Each Partner

  • Notes: Choose weights and variations that allow for unbroken rounds. You'll switch off with a partner, completing 10 rounds each, or 20 total.
  • Target Score: 20-25 Minutes
Movement prep

2 Rounds:
2 Thrusters
3 Toes to Bar
4 Lateral Burpees Over Bar