Daily training
2026-01-24
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
"Rest Stop"30 min
3 x 8:00 AMRAP:
30/24 Calorie Echo Bike
30 Push Press, 95 / 65 lb
30 Toes to Bar
30 Front Squats, 95 / 65 lb
- Rest 3:00 Between AMRAPs
- Pick Up Where You Left Off
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: This workout tests your ability to sustain power output across three AMRAPs with limited recovery. The 3:00 rest is enough to bring your heart rate down, but not enough to fully recover. Expect each round to feel progressively harder.
- Workout Flow: Work for the full 8 minutes each AMRAP. So once you finish the front squats, move back to the bike. After your 3 minutes of rest, pick up wherever you left off in your rounds+reps.
- Your goal is to maintain a consistent pace across all three AMRAPs. A significant drop-off means you went out too hot.
- Choose weights/reps/variations that allow you to complete all stations in about 2 minutes each.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 2-3 Rounds
Strategy
- Echo Bike: Settle into a strong, sustainable pace. Finish in 2:00-2:30, coming off composed enough to grab the bar quickly.
- Push Press: Break early. Sets of 10-10-10 or 15-10-5 will serve you better than grinding out large sets that fry your shoulders before the toes to bar. Use your legs.
- Toes to Bar: Quick sets of 5-10 with short rest will be more effective than chasing large unbroken sets. Stay relaxed in your kip.
- Front Squats: Break as needed. Sets of 10 are a good target. Keep your elbows high and torso upright.
Substitutions
30/24 CALORIE ECHO BIKE
- 2:30 Time Cap
- 36/30 Calorie Bike Erg
- 36/30 Calorie Row
- 30/24 Calorie Ski
- 400m Run
- 2:00 Moderate Effort on Treadmill/Runner
- 36 Shuttle Runs (1 rep = 10m)
PUSH PRESS
- Reduce Loading/Reps
- Sub Dumbbells, 35 / 25 lb
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
FRONT SQUAT
- Reduce Loading/Reps
- Sub Dumbbells, 35 / 25 lb
- Goblet Squats
- 60 Air Squats
- Back Squat
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[TEAMS OF 2 VERSION]
[2 Rounds]
5:00 AMRAP:
60 Push Press
Max Calorie Echo Bike
5:00 AMRAP:
60 Toes to Bar
Max Calorie Echo Bike
5:00 AMRAP:
60 Front Squats
Max Calorie Echo Bike
Score: Total Bike Calories
- Notes: One partner works at a time, switching as desired. Choose weights/reps/variations that allow you to complete all stations in 3:00 or less, giving at least 2:00 on the bike each round.
- Target Score: 200-300 Calories
Movement prep
2:00 Easy Bike
2 Rounds:
10 Empty Barbell Good Mornings
10 Empty Barbell Front Squats
10 Empty Barbell Push Press
5 Hanging Knee Raises
Build to Working Weight
1 Round at Workout Weight:
10 Calorie Echo Bike
5 Push Press
5 Toes to Bar
5 Front Squats