Workouts
Experimental

Daily training

2026-04-23

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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
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

"Gridlock"30 min

5 Rounds For Time:
400-600-800-600-400 Meter Run
40-60-80-60-40 Double Unders
20 Push-ups

Time Cap: 30 Minutes

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This longer conditioning workout combines an ascent/descent of running and double unders with consistent push-ups each round. The volume is highest in the middle round, making pacing important before picking up speed in the final rounds.
  • Run: Choose run distances that take about 2-3-4-3-2 minutes, respectively.
  • Push-ups: Choose reps/variation that allow you to complete each set in less than 1:30. Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
  • Intended Intensity: RPE 6-7
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 20-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

Strategy
  • Run: Your run pace shouldn't vary too much from round to round. We're aiming for a steady aerobic pace that allows you to immediately pick up the rope and start your double unders without feeling gassed.
  • Double Unders: Stay calm, streamlined, and relaxed during your reps. Spin with your wrists, not your arms. Keep your elbows close to your body and make small, quick circles with your hands.
  • Push-ups: Expect to feel shoulder fatigue from the double unders. Round 1 may be completed in 1-2 sets, but plan for quick sets with short breaks by round 2. Keep your cycle rate high and never take a set to failure.
  • Stay composed in the middle round of 800m/80, managing the workload in a manner that allows you to increase your pace in the final rounds.
Substitutions

[MEN] 400-600-800-600-400 METER RUN

  • 2:30-3:45-5:00-3:45-2:30 Time Caps
  • 2:00-3:00-4:00-3:00-2:00 Efforts on Treadmill/Runner
  • 500-750-1,000-750-500m Row
  • 400-600-800-600-400m Ski
  • 1,000-1,500-2,000-1,500-1,000m Bike Erg
  • 25-37-50-37-25 Calorie Echo Bike

[WOMEN] 400-600-800-600-400 METER RUN

  • 2:30-3:45-5:00-3:45-2:30 Time Caps
  • 2:00-3:00-4:00-3:00-2:00 Efforts on Treadmill/Runner
  • 450-675-900-675-450m Row
  • 360-540-720-540-360m Ski
  • 900-1,350-1,800-1,350-900m Bike Erg
  • 20-30-40-30-20 Calorie Echo Bike

DOUBLE UNDERS

  • Reduce Reps
  • 60-90-120-90-60 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 8-12-16-12-8 Burpees

PUSH-UPS

  • Reduce Reps
  • Box Push-ups (Hands Elevated)
  • 40 Plank Shoulder Taps
  • Dumbbell Bench Press
  • Dumbbell Floor Press
Movement prep

10 Single-Leg Calf Raises
10 Single-Leg Pogo Hops
200m Easy Run
20 Single Unders
5 Push-ups

2 Rounds:
100m Run
20 Double Unders
5-8 Push-ups