Workouts
Experimental

Daily training

2026-04-09

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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

"7 Deadly Shins"28 min

28:00 AMRAP:
7 Hang Power Cleans, 95 / 65 lb
14 Box Jumps (24”/20”)
7 Toes To Bar
14/10 Calorie Echo Bike

Score: Rounds + Reps

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This longer workout combines barbell cycling, explosive jumps, midline stamina, and conditioning to test your overall capacity. Find a challenging yet sustainable pace that you can hold with minimal breaks.
  • Choose a barbell weight and toes to bar variation you can complete unbroken throughout. Choose a bike calorie number that takes around 1 minute to complete.
  • Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
  • Intended Intensity: RPE 6-7
  • Target Loading: Light-Moderate (35-45%)
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 7-10 Rounds
Strategy
  • Hang Power Cleans: These should feel smooth and repeatable. Some may go unbroken each round, but feel free to take a quick break if it helps preserve your grip, keep your heart rate under control, and/or mechanics sharp. Choose the approach that keeps you moving.
  • Box Jumps: Find a steady rhythm that you can maintain without pauses or a drop off in pace. Focus on efficient footwork.
  • Toes to Bar: Proficient athletes should go unbroken each round. However, you may want to break the later rounds into 2 quick sets to preserve your grip. These are small sets and should feel snappy.
  • Bike: Start strong in the first 5-10 seconds, then settle into a challenging, yet sustainable effort. The goal is to step off ready to pick up the bar quickly.
  • Pacing: We want to start and end at the same pace for this workout. Settle into a pace that is challenging, but that you know you can maintain. Your average fastest and slowest round split should be within 0:30 of each other.
Substitutions

HANG POWER CLEANS

  • Reduce Loading/Reps
  • Power Cleans
  • Sub Dumbbells, 35 / 25 lb
  • Kettlebell Swings, 53 / 35 lb
  • Deadlifts, 135 / 95 lb

BOX JUMPS

  • Reduce Box Height
  • Box Step-ups
  • 28 Squat Jumps
  • 28 Jumping Lunges
  • Alternating Single-Leg Squats
  • 28 Reverse Lunges
  • Broad Jumps

TOES TO BAR

  • Reduce Reps
  • V-ups
  • Toes To As High As Possible
  • Knees To Chest
  • Hanging Knee Raises
  • GHD Sit-ups
  • Sit-ups

14/10 CALORIE ECHO BIKE

  • 17/14 Calorie Bike Erg
  • 17/14 Calorie Row
  • 14/10 Calorie Ski
  • 200m Run
  • 1:00 Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)
  • 16 Burpees
Movement prep

2:00 Easy Bike
10 Air Squats
20 High Knees
10 Hanging Knee Raises

Build to Hang Power Clean Weight & Box Height

2 Rounds, Increasing Intensity:
3 Hang Power Cleans
5 Box Jumps
3 Toes to Bar
5 Calorie Bike