Workouts
Experimental

Daily training

2026-03-24

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Warm-up & Mobility 15 min

A) GET WARM
5:00 Bike (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Couch Stretch Against Wall (R)
0:30 Couch Stretch Against Wall (L)
1:00 Seated Straddle

C) MOTOR CONTROL
1:00 Active Rig-Assisted Squat Hold
1:00 Alternating Cossack Squats With Pause

D) STABILITY
0:30 Single Kettlebell Front Rack Split Squats (R)
0:30 Single Kettlebell Front Rack Split Squats (L)
1:00 Goblet Squat Hold

"Feed The Wolf"29 min

8 x 1:00 AMRAP:
5 Front Squats, 115 / 85 lb
Calorie Row in Remaining Time

  • Rest 3:00 Between AMRAPs

Score: Total Row Calories

ANAEROBIC CAPACITY

Stimulus
  • Overview: This interval workout pairs short barbell sets with an all-out row to finish each minute. With long rest between efforts, each round is meant to tap into anaerobic capacity.
  • Expect to have 40+ seconds on the rower each round. Row at max sustainable output each round — this is not a pacing workout. Go fast, but aim for consistency across all 8 rounds.
  • Front Squats: The barbell is taken from the floor. These should be completed fast and unbroken each round.
  • This Target Tuesday workout is part of a 4-week series leading to improvements in quad muscular endurance and stamina to assist you in the next benchmark workout, “Infinity War” in the first week of April.
  • Intended Intensity: RPE 9
  • Target Loading: Light-Moderate (45-55%)
  • Fitness Attribute Improved: Anaerobic Capacity
  • Target Score: 90-120 Calories (M), 72-96 Calories (W)
Strategy
  • Front Squats: Move the barbell FAST each round. If you can't go unbroken, lower the weight.
  • Transition quickly into the rower and immediately get the flywheel spinning with a few big pulls. Practice your transitions in/out of the rower foot straps before the workout begins.
  • After your few hard, short pulls on the rower, settle into a hard sprint that you can repeat each interval. The goal is to be aggressive but controlled - no sloppy movement.
  • Use the ample rest periods to recover by walking around, breathing deeply, and mentally resetting so you're ready to attack the next interval with intention.
  • The simplest way to get more calories is to have more time on the rower. Efficiency in this workout is key.
Substitutions

FRONT SQUAT

  • Reduce Loading/Reps
  • Sub Dumbbells, 35 / 25 lb
  • Goblet Squats, 53 / 35 lb
  • 10 Air Squats
  • Back Squat

ROW

  • Ski
  • Bike Erg
  • Echo Bike
  • Run
  • Treadmill/Runner
  • 10-Meter Shuttle Runs
Movement prep

2:00 Easy Row, building in pace

10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
Build to Light Weight

2 Rounds:
3 Front Squats, building to workout weight
0:15 Moderate Row
0:10 Hard Row
-1:00 Rest-

1 Round at Workout Weight/Pace:
3 Front Squats
0:20 Hard Row