Workouts
Experimental

Daily training

2026-04-29

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 1:30 Seated Straddle Hold
  • 20 Split Squat Ankle Rocks (10/side)
  • 20 Single KB Front Rack Split Squats (10/side)
  • 10 Broad Jumps (reset between each)
Front Squat10 min

3 Sets:
3 Front Squats at 77-82%

  • Rest 1-2 Minutes Between Sets

Score: Heaviest Load

ABSOLUTE STRENGTH

Stimulus
  • Overview: This is the ninth and final week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

Weeks 1-3: Bench/Squats/Deadlifts that increase in load
Week 4: Back-off with alternate lifts
Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3
Week 8: 5-rep max tests
Week 9: Back-off with alternate lifts

  • You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
  • Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
  • Fitness Attribute Improved: Absolute Strength
Strategy
  • Keep your eyes on the horizon or slightly upward.
  • Feet should be hip to shoulder width apart.
  • Drive your elbows up to help keep your back erect throughout the rep.
  • Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.
Substitutions

FRONT SQUAT

  • Squat to Box or Bench
  • Sub Dumbbells
  • Back Squats
  • Lunges
Movement prep

0:30 Bootstrap Hamstring/Hip Stretch
0:30 Bottom Of Air Squat Hold
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

5 Front Squats at a Light Weight
3 Front Squats at a Moderate Weight

Build to Starting Weight

"Dos Equis"12 min

[3 Rounds]:

2:00 AMRAP:
25 Wallballs, 20 / 14 lb to 10/9 ft
Calorie Echo Bike in Remaining Time

2:00 AMRAP:
50 Double Unders
Calorie Echo Bike in Remaining Time

Score: Total Bike Calories

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: There is no rest between AMRAPs in this 12-minute continuous workout, so aim for a smooth, consistent pace from the beginning.
  • Choose weights/reps/variations for the wallballs and double unders that allow you to complete the work in 1 minute or less, giving you roughly equal time on the bike each round.
  • Intended Intensity: RPE 7-8
  • Target Loading: Moderate
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 75-120 Calories (M), 60-100 Calories (W)
Strategy
  • Wallballs & Double Unders: Unbroken is ideal, but quick, intentional breaks are better than slow reps or hitting failure.
  • Bike: Get on the bike and start working right away. Build for a few seconds, then settle into a hard, sustainable pace. Aim for consistent bike calories across all rounds.
  • Keep transitions quick. Lots of time can be wasted here if not approached with intent.
Substitutions

WALLBALLS

  • Reduce Reps/Loading/Target Height
  • Double Dumbbell Thrusters, 25 / 15 lb
  • Empty Barbell Thrusters
  • Wallball Thrusters
  • No Squat Wallballs
  • 35 Air Squats

DOUBLE UNDERS

  • Reduce Reps
  • 75 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 10 Burpees
  • 0:45 Effort on Any Machine

ECHO BIKE

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

1:00 Easy Bike
10 Wallball Thrusters
20 Single Unders

2 Rounds:
5 Wallballs
5 Calorie Bike
15 Double Unders
5 Calorie Bike