Workouts
Experimental

Daily training

2026-01-31

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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 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold

"Ascending & Descending"30 min

For Time:
50-40-30-20-10 Calorie Echo Bike
5-4-3-2-1 Rope Climbs (15')
50-40-30-20-10 Push-ups

* Women's Calories: 40-32-24-16-8

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

LACTATE THRESHOLD & MUSCULAR ENDURANCE

Stimulus
  • Overview: This longer, descending-rep workout challenges your aerobic conditioning, upper-body pulling strength & rope climb ability, and pressing endurance. Keep an intelligent pace throughout so you can continue chipping away at reps.
  • To finish under the time cap, rounds should take 10-8-6-4-2 minutes or less, respectively. Adjust reps/variations as needed to accomplish this.
  • Push-ups: Your chest must touch the ground at the bottom of your reps, and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.
  • Intended Intensity: RPE 6-7
  • Fitness Attributes Improved: Lactate Threshold & Muscular Endurance
  • Target Score: 22-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

Strategy
  • Pace the bike from the beginning. Start at a strong pace that you can maintain. The goal is to be able to increase in intensity as the workout progresses and the calories/reps decrease. This workout starts as a marathon and ends as a sprint.
  • Rope Climbs: Approach at a smooth (not fast) pace to protect your arms for the push-ups. Try to offload some of the work to your lower body. Use your legs: high knees and a strong foot clamp.
  • For the push-ups, focus on quick, full-range reps. Small sets with short rests will likely be the best strategy.
Substitutions

[MEN] 50-40-30-20-10 CALORIE ECHO BIKE

  • 5:00-4:00-3:00-2:00-1:00 Time Cap
  • 60-48-36-24-12 Calorie Bike Erg
  • 60-48-36-24-12 Calorie Row
  • 50-40-30-20-10 Calorie Ski
  • 600-500-400-300-200m Run
  • 3:45-3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
  • 50-40-30-20-10 Shuttle Runs (1 rep = 10m)

[WOMEN] 40-32-24-16-8 CALORIE ECHO BIKE

  • 5:00-4:00-3:00-2:00-1:00 Time Cap
  • 50-40-30-20-10 Calorie Bike Erg
  • 50-40-30-20-10 Calorie Row
  • 40-32-24-16-8 Calorie Ski
  • 600-500-400-300-200m Run
  • 3:45-3:00-2:15-1:30-0:45 Moderate Effort on Treadmill/Runner
  • 50-40-30-20-10 Shuttle Runs (1 rep = 10m)

ROPE CLIMBS

  • Reduce Height
  • Lay to Stand Climbs
  • 15-12-9-6-3 Hanging Rope Pull-ups
  • 15-12-9-6-3 Strict Pull-ups
  • 15-12-9-6-3 Ring Rows
  • 15-12-9-6-3 Toes To Bar
  • 20-16-12-8-4 Alternating Dumbbell Plank Rows

PUSH-UPS

  • Reduce Reps
  • Box Push-Ups (Hands Elevated)
  • 100-80-60-40-20 Plank Shoulder Taps
  • Dumbbell Bench Press
  • Dumbbell Floor Press

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[TEAMS OF 2 VERSION]:
For Time:
100-80-60-40-20 Calorie Echo Bike
10-8-6-4-2 Rope Climbs
100-80-60-40-20 Push-ups

* W/W Pair Calories: 80-64-48-32-16
* M/W Pair Calories: 90-72-54-36-18

Time Cap: 45 Minutes

  • Notes: One partner works at a time, switching however you'd like. Split the reps however you'd like.
  • Target Score: 39-43 Minutes
Movement prep

2:00 Easy Bike
10 Push-ups
3 Rope Pull-ups (left hand on top)
3 Rope Pull-ups (right hand on top)

2 Rounds:
5 Calorie Bike
1 Rope Climb
5 Push-ups