Daily training
2025-12-27
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
"Turtle Club"30 min
5 Rounds For Time:
12 Clean & Jerks, 95 / 65 lb
24/18 Calorie Echo Bike
60 Double Unders
3 Rope Climbs (15')
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
Stimulus
- Overview: This full-body, mixed modal workout will challenge your grip and pulling capacity and tax your shoulders. Smart pacing will be key in navigating where you fatigue during this workout.
- Choose a clean & jerk weight, jump rope variation, and rope climb number you can complete in less than 1 minute each. The bike should take less than 2 minutes.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
Strategy
- This is a beefy workout where your upper body doesn't really get a break. Pace well and start conservatively so that your grip and shoulders don't blow up.
- Clean & Jerks: Don't hold on for big sets. Small sets or even quick singles will keep you fresher.
- Echo Bike: Hold a controlled effort so you don’t blow up your shoulders for the rope.
- Double Unders: Stay relaxed and keep the shoulders loose.
- Rope Climbs: Prioritize smoothness and efficiency, trying to offload some of the work to your lower body. Use your legs: high knees and a strong foot clamp.
Substitutions
CLEAN & JERK
- Reduce Loading/Reps
- Power Clean Only
- Push Jerk Only
- 10 Dumbbell Clean & Jerks, 35 / 25 lb
- 18 Kettlebell Swings, 53 / 35 lb
24/18 CALORIE ECHO BIKE
- 30/24 Calorie Row
- 24/18 Calorie Ski
- 30/24 Calorie Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 30 Shuttle Runs (1 rep = 10m)
- 30 Burpees
DOUBLE UNDERS
- Reduce Reps
- 90 Single Unders
- Plate Hops
- Lateral Skater Hops
- 12 Burpees
- 1:00 Effort On Any Machine
ROPE CLIMBS
- Reduce Height
- Lay to Stand Climbs
- 10 Hanging Rope Pull-ups
- 10 Strict Pull-Ups
- 10 Ring Rows
- 10 Toes To Bar
- 10 Alternating Dumbbell Plank Rows
-------------------------------
[TEAMS OF 2 VERSION]
30:00 AMRAP:
Partner 1:
Echo Bike Calories
Partner 2:
12 Clean & Jerks
60 Double Unders
3 Rope Climbs
* Switch After P2 Finishes
- Notes: Start at different stations. After finishing the 12-60-3 reps, partners will switch stations. Pick reps/weights/variations that allow you to complete rounds in under 3 minutes.
- Target Score: 300-450 Calories
Movement prep
2:00 Easy Bike
5 Clean & Jerks
10 Double Unders
1 Rope Climb
0:30 Hard Bike