Daily training
2026-02-21
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
"Rocky Road" [30-MIN]30 min
4 Rounds For Time:
40/32 Calorie Echo Bike
20 Dumbbell Thrusters, 35 / 25 lbs
40 Double Unders
200 Meter Run
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: This Saturday sweat fest is a steady grind. Prioritize pacing and consistency across rounds. Expect leg fatigue to build quickly.
- We want to aim for consistency, with rounds being within 0:20 of each other. The bike should take about 3:00. The dumbbell thrusters should be a weight you could complete unbroken when fresh, but you may choose to complete in smaller, quick sets. Double unders should take no longer than 1 minute, and run splits should take about 1 minute to complete.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 22-28 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
Strategy
- Bike & Run: Approach these at a consistent effort (RPE 6-7) that allows you to transition immediately into the next movement.
- Thrusters: Drive hard with your legs and let the dumbbells float up before finishing the press with your arms. Don't rest at the top of reps. If you need a break, put the dumbbells down. Cycle speed should be top priority here.
- Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed.
Substitutions
40/32 CALORIE ECHO BIKE
- 48/40 Calorie Bike Erg
- 48/40 Calorie Row
- 40/32 Calorie Ski
DUMBBELL THRUSTERS
- Reduce Reps/Loading
- Sub Kettlebells
- Sub Barbell, 45 / 35 lb
- Wallballs
- 40 Air Squats
DOUBLE UNDERS
- Reduce Reps
- 60 Single Unders
- Plate Hops
- Lateral Skater Hops
- 8 Burpees
- 0:30 Effort On Any Machine
200M RUN
- 250/225m Row
- 200/180m Ski
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
- 15 Burpees
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[TEAMS OF 2 VERSION]
8 Rounds For Time:
20/16 Calorie Echo Bike
10 Dumbbell Thrusters
20 Double Unders
100 Meter Run
* Switch After Full Rounds
* 5 Rounds Each Partner
Time Cap: 30 Minutes
- Notes: This Saturday partner workout is a fast-paced relay format. We want to push our pace and see how fast we can get through the work and earn our rest. The bike should take less than 1:45. The dumbbell thrusters should be a weight you could complete unbroken when fresh. Double unders should take no longer than 30 seconds, and run splits should take about 0:30 to complete.
- Intended Intensity: RPE 7-9
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 24-28 Minutes
Movement prep
2:00 Easy Run
10 Light Dumbbell Front Squats
10 Light Dumbbell Push Press
5 Thrusters
20 Single Unders
10 Double Unders
2 Rounds:
5 Calorie Bike
5 Thrusters
10 Double Unders
100m Run