Workouts
Experimental

Daily training

2026-02-17

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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

"Sitting Pretty"24 min

3 x 6:00 AMRAP:
15/12 Calorie Row
15 Deadlifts, 185 / 135 lb
15 Burpees

  • Rest 3:00 Between AMRAPs
  • Pick Up Where You Left Off

Score: Rounds + Reps

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: This is a classic format for improving VO2 max, but you have to push the pace. With 3-minute rest periods, you can do that. Expect a steady aerobic demand with accumulating fatigue in the legs and shoulders in this full-body workout.
  • Workout Flow: Work for the full 6 minutes each AMRAP. So once you finish the burpees, move back to the rower. After your 3 minutes of rest, pick up wherever you left off in your rounds+reps. If you complete 1 full round + 2 deadlifts, the next interval you will only need to complete 13 deadlifts before moving on to the burpees.
  • Full rounds should take 3 minutes or less to complete.
  • Deadlifts: Choose a load you can complete in 3 sets or less, and unbroken when fresh.
  • Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
  • Intended Intensity: RPE 7-8
  • Target Loading: Light-Moderate (45-55%)
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 5-8 Rounds
Strategy
  • Pace the row just below threshold so you can immediately move into the deadlifts without rest. This is equivalent to an RPE 6, or 0:10-0:15 slower than your 2k PR pace.
  • Break the deadlifts early and focus on a tight midline to protect your low back. We're looking for quick reps with quick breaks rather than trying to hold onto the bar for slow, unbroken sets.
  • Keep burpees smooth and rhythmic rather than fast and frantic. Fight to maintain good, crisp posture and technique.
Substitutions

15/12 CALORIE ROW

  • 12/10 Calorie Ski
  • 15/12 Calorie Bike Erg
  • 12/10 Calorie Echo Bike
  • 200m Run
  • 1:00 Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)

DEADLIFT

  • Reduce Loading/Reps
  • Sub Dumbbells or Kettlebells
  • Good Mornings
  • Barbell Sumo Deadlift
  • Kettlebell Sumo Deadlift

BURPEES

  • Reduce Reps
  • Same Calorie Ski or Bike Erg
  • Push-ups
  • No Push-up Burpee
  • 30 Mountain Climbers
  • 30 Air Squats
  • Box Jumps
  • Shuttle Runs (1 rep = 10m)
Movement prep

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Deadlifts

Build to Deadlift Weight

2 Rounds:
5 Calorie Row
5 Deadlifts
5 Burpees