Daily training
2026-01-06
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
"All That Power"24 min
3 x 6:00 AMRAP:
25 Hang Power Snatches, 75 / 55 lb
50 Sit-ups
75 Double Unders
Row Meters in Remaining Time
- Rest 3:00 Between AMRAPs
Score: Total Row Meters
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: This workout is all about clearing the upfront volume efficiently so you can spend as much of each 6:00 window rowing as you can. With an ample 3:00 of rest between AMRAPs, you can afford to push each row.
- Choose a light barbell weight you can complete within 2 sets. The sit-ups and double unders should each take less than 2:00. This should leave you at least 1:00 on the rower each round.
- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
- Intended Intensity: RPE 6-7
- Target Loading: Light (35-45%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 850-2,000 Meters (M), 750-1,800 Meters (W)
Strategy
- Snatches: Approach these however you think you can complete them the quickest. If you can do large sets and keep a fast cycle rate, go for it. You'll have time for your grip to recover during the sit-ups.
- Sit-ups: Stay steady and try to do them in as few sets as possible. You should be able to recover both your breathing and muscular fatigue here a bit.
- Double Unders: We want to complete these in as few sets as possible, so stay relaxed, keep your breathing in control, and keep your shoulders loose. Don't death-grip the handles.
- Row: Your approach here depends on how much time you have remaining in each interval. If you have about 1:00 to row, go hard from the start. If you have closer to 2:30 to row, settle into a strong pace, then ramp up the intensity in the last 0:45-1:00.
Substitutions
HANG POWER SNATCH
- Reduce Loading/Reps
- Power Snatch
- Double Dumbbell Hang Power Snatch, 25 / 15 lb
- Kettlebell Swings, 53 / 35 lb
- Single Dumbbell Hang Power Snatch, 35 / 25 lb
- Hang Power Cleans
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
- Plank Shoulder Taps
DOUBLE UNDERS
- Reduce Reps
- 100 Single Unders
- Plate Hops
- Lateral Skater Hops
- 15 Burpees
- 1:00 Effort On Any Machine
ROW
- Ski
- Bike Erg
- Echo Bike
- Run
- Treadmill/Runner
- 10-Meter Shuttle Runs
Movement prep
2:00 Easy Row with 10-second hard pick-ups every 0:30
Build to Power Snatch Weight
2 Rounds:
5 Hang Power Snatches
10 Sit-ups
15 Double Unders
0:15 Row Sprint
0:30 Rest