2026-01-07

Warm-up & Mobility 15 min

A) GET WARM
5:00 Bike (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold

Squats12 min

On The 2:00 x 6 Sets:
2 Front Squats + 4 Back Squats

Barbell: 60% of 1RM Back Squat

ABSOLUTE STRENGTH

Stimulus

Overview: This is the first week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load
Week 4: Back-off with alternate lifts
Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3
Week 8: 10-rep max tests

Perform your front squats, quickly rack/unrack the bar, and immediately perform your back squats, minimizing transition time as much as possible.
Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
Fitness Attribute Improved: Absolute Strength

Substitutions

Squat to Box or Bench
Sub Dumbbells
6 Front Squats
6 Back Squats
Lunges

Movement prep

0:30 Bootstrap Hamstring/Hip Stretch
0:30 Bottom Of Air Squat Hold
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
5 Empty Barbell Front Squats
5 Empty Barbell Back Squats

5 Front Squats + 5 Back Squats at Light Weight
3 Front Squats + 3 Back Squats at Moderate Weight

Build to Working Weight

"OMW"12 min

12:00 AMRAP:
Echo Bike Calories

Every 2:30 [Starting at 0:00]:
20-Meter Double Dumbbell Lunge, 50 / 35 lbs

Score: Total Bike Calories

AEROBIC POWER [VO2 MAX]

Stimulus

Overview: This workout is a sustained aerobic grind on the bike with short interruptions from the lunges. Settle into a strong, repeatable bike pace while completing each lunge efficiently enough that you can get right back on the bike without losing momentum.
You will lunge a total of five times - at 0:00, 2:30, 5:00, 7:30, and 10:00. Choose a dumbbell lunge weight that takes 1:00 or less, giving you about 1:30 on the bike each round.
Dumbbell Lunges: Hold two dumbbells at your sides in the farmer's position. Lunge a total distance of 20 meters, alternating legs every rep.
Intended Intensity: RPE 7-8
Target Loading: Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 85-125 Calories (M), 75-110 Calories (W)

Strategy

Treat the bike as steady aerobic work broken into five chunks after the lunges. Aim for a consistent pace you can repeat after every interruption (RPE 6-8).
Lunge: Perform unbroken or with one quick break at the turnaround point.
Each time you return to the bike, immediately get the RPMs up before settling into your cadence. It'll be tempting to slog through a slower start, as your legs will be fatigued from the lunge, but treat the first few pedals as an extension of the lunge steps.

Substitutions

DOUBLE DUMBBELL WALKING LUNGE

Reduce/Remove Loading
Reduce Distance
Sub Kettlebells or Weight Vest/Ruck
Barbell Front Rack Walking Lunge, 75 / 55 lb
20 Forward Lunges in Place
20 Reverse Lunges
20 Jumping Lunges
20 Wallballs

ECHO BIKE

Bike Erg
Row
Ski
Run
Treadmill/Runner

Movement prep

2 Rounds:
1:00 Easy Bike
10 Jumping Lunges

5-Meter Dumbbell Lunge
0:30 Bike Build-up (easy-moderate-hard)
5-Meter Dumbbell Lunge
0:30 Moderate-Hard Bike