Daily training
2026-01-17
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
"Rattled"25 min
4 Rounds:
10 Single Dumbbell Hang Snatches
10 Double Dumbbell Deadlifts
500/450 Meter Row
3 Rounds:
10 Single Dumbbell Hang Snatches
10 Double Dumbbell Deadlifts
500/450 Meter Row
2 Rounds:
10 Single Dumbbell Hang Snatches
10 Double Dumbbell Deadlifts
500/450 Meter Row
1 Round:
10 Single Dumbbell Hang Snatches
10 Double Dumbbell Deadlifts
500/450 Meter Row
Dumbbells: 50 / 35 lbs
Time Cap: 25 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: This descending-volume workout pairs moderate-load dumbbell work with consistent rowing. It will challenge your grip and posterior chain, starting with a larger emphasis on the dumbbells and finishing with a greater demand on the rower.
- Single Dumbbell Hang Snatches: Complete 5 reps on each arm. You can complete all 5 on one side before switching or alternate every rep if you'd like. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight that allows you to complete the snatches unbroken.
- Double Dumbbell Deadlifts: As you cycle reps, only one head of each dumbbell needs to touch the ground.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 15-20 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
Strategy
- This is a longer workout, and it is crucial to pace it from the beginning, as your grip never gets a break. Coming out too hot will fry your grip for the back half.
- Keep your row pace steady and controlled in the beginning, then push harder as the dumbbell volume decreases.
- There are a lot of transitions, so be intentional about finding ways to stay efficient. Always set your dumbbells down in the same place. Have a routine for getting in/out of the rower straps. It helps to practice these before the workout starts.
Substitutions
SINGLE DUMBBELL HANG SNATCH
- Reduce Loading/Reps
- Barbell Hang Power Snatches, 65 / 45 lb
- Single Dumbbell Hang Clean & Jerks
- Plate Hang to Overhead
- Kettlebell Swings, 35 / 26 lb
- Dumbbell Snatch from the Ground
DUMBBELL DEADLIFTS
- Reduce Loading/Reps
- Sub Kettlebells
- Sub Barbell, 95 / 65 lb
- Sumo Deadlift
- Good Mornings
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
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[TEAMS OF 2 VERSION]
25:00 AMRAP:
P1: Row Meters
P2: 4-3-2-1 Rounds*
In Remaining Time...
Max Distance Team Row
* Each Round:
10 Single Dumbbell Hang Snatches
10 Double Dumbbell Deadlifts
Score: Total Row Meters
- Notes: One partner begins on the rower, the other on the dumbbell. One partner completes 4 rounds of 10+10 while the other partner rows. Then you'll switch and the next partner will complete 4 rounds while the other rows. Continue in this fashion until the 1 round is completed. With time remaining in the 25 minute window, switch back and forth on the rower.
- Target Score: 5,000-7,000 Meters
Movement prep
2:00 Easy Row
10 Air Squats
10 Good Mornings (Unweighted or Light Weight)
10 Double Dumbbell Push Press
Build to Workout Weights
2 Rounds:
6 Single Dumbbell Hang Snatches (3/Arm)
6 Double Dumbbell Deadlifts
0:30 Moderate Row