Workouts
Experimental

Daily training

2026-01-22

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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
0:30 Banded Lat Stretch (R)
0:30 Banded Lat Stretch (L)
0:30 Crossbody Shoulder Stretch
0:30 Crossbody Shoulder Stretch

C) MOTOR CONTROL
1:00 Half Kneeling T-Spine Rotation Hold
1:00 Archer Ring Row With Pause

D) STABILITY
1:00 Overhead Squat Hold + Twist
1:00 Tempo Cossack Squat Pass Throughs

"Chin Music"30 min

10 Rounds For Time:
30 Double Unders
200/180 Meter Row
10-9-8-7-6-5-4-3-2-1 Burpee Pull-ups

  • Rest 30 Seconds Between Rounds

Time Cap: 30 Minutes

Score: Total Time (Including Rest)

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This high-volume workout combines repetitive jumping, fast-paced rowing, and decreasing burpee pull-up reps to push your threshold. The built-in rest helps keep intensity high, but doesn't allow you to fully recover. Though this workout is primarily cardio-heavy, expect upper-body fatigue to play a factor.
  • Choose a jump rope variation that takes 30 seconds or less to complete. The row should be completed in under 1 minute.
  • Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up. The first round starts at 10 reps and decreases by 1 rep every round.
  • Intended Intensity: RPE 6-8
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 20-25 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (200/180m = 1 rep)

Strategy
  • Treat each round like a repeat sprint. Do your best to keep double unders unbroken, row at a controlled but aggressive pace, and stay smooth on the burpee pull-ups.
  • On the double unders, stay relaxed and keep your shoulders loose.
  • Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
  • Use the rest periods intentionally to lower your heart rate and be able to start the next round composed rather than out of breath or feeling rushed.
Substitutions

DOUBLE UNDERS

  • Reduce Reps
  • 45 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 0:30 Effort On Any Machine

200/180 METER ROW

  • 400/360m Bike Erg
  • 10/8 Calorie Echo Bike
  • 160/140m Ski
  • 200m Run
  • 12 Shuttle Runs (1 rep = 10m)

BURPEE PULL-UPS

  • Reduce Reps/Bar Height
  • Burpees to a Target
  • Burpee Ring Pull-ups
  • Regular Burpees
  • Strict Pull-ups
  • Devil Presses, 35 / 25 lb
  • Same Calorie Ski or Bike Erg
Movement prep

2:00 Easy Row
10 Single-Leg Calf Raises (Each)
20 Pogo Hops
5 Burpees
3 Pull-ups

2 Rounds at Workout Pace:
10 Double Unders
100 Meter Row
3 Burpee Pull-ups

  • 0:15 Rest -