Workouts
Experimental

Daily training

2026-05-05

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🚨 NEW FEATURES 🚨1 min

📣 Hey crew! Got a fun little update:

We just released an app update with a couple of cool new features.

First, we're introducing CompTrain Fitness Levels. This has been a labor of love by the team to bring greater clarity, purpose, and benefit to your training. It measures nine tests across Strength, Conditioning, and Mobility to give you a Level that shows where you stand. We then provide 'Coach Insights' that name your biggest opportunity, the days to prioritize, and how often to train. Head to the bottom-right of the app, log your scores, and see your fitness level!

Second, the Workout Timer got a major upgrade. It now includes Intervals, EMOM, Count Up, and Count Down, so the timer can better apply to any workout. You no longer have to switch to another app for a better timer function. 😉

Go check these out and let us know what you think. And if anything isn't acting as you'd expect, let us know so we can fix any bugs that might surface!

Appreciate you all!

P.S. Your user profile now lives in the top left. Tap your profile picture to get there.

General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Hamstring Stretch (1:00/side)
  • 20 Tempo Single-Leg RDLs (10/side)
  • 10 Sumo Goblet Good Mornings
  • 20 Banded Russian Kettlebell Swings
"Spark Plug"27 min

5 x 3:00 AMRAP:
15 Sumo Deadlifts, 155 / 105 lb
7 Lateral Burpees Over Bar
15/12 Calorie Echo Bike

  • Rest 3:00 Between AMRAPs
  • Pick Up Where You Left Off

Score: Rounds + Reps

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: This Target Tuesday workout is part of a 4-week series leading to improvements in cycling a moderately heavy barbell and burpees while fatigued, to assist you in the next benchmark workout, “Mind Eraser” in the first week of June. Expect a steady aerobic demand with accumulating fatigue in the posterior chain.
  • Workout Flow: Work for the full 3 minutes each AMRAP. So once you finish the bike, move back to the deadlifts. After your 3 minutes of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 5 deadlifts, the next interval you will only need to complete 10 deadlifts before moving on to the burpees.
  • You should be able to complete at least 1 full round during each work window.
  • Sumo Deadlift: Choose a light weight you can complete in at least sets of 5. Stand with your feet just outside shoulder width and toes angled out at a 45° angle, positioning your hands on the bar inside your legs (shoulder-width apart). Hips start at or just above parallel with shoulders stacked over the bar (not in front like a traditional deadlift). Keep your chest tall as you pull off the ground, finishing with your shoulders behind the bar at the top of each rep.
  • Lateral Burpees Over Barbell: Should take about 30 seconds. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Bike: Should take about 1:15.
  • Intended Intensity: RPE 7-8
  • Target Loading: Light (35-45%)
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 6-8 Rounds
Strategy
  • With an equal work-to-rest ratio, you can afford to push each interval hard. Approach each movement with the same goal in mind: staying quick and efficient!
  • Aim for consistency. We want to maintain similar outputs each AMRAP.
  • Prioritize a quick cycle rate on the deadlifts, even if that means a quick break or two. We don't want to grind through any slow reps.
  • Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps. The closer you can stay to the ground, the better.
  • Start each bike with a strong push to get the bike spinning before settling into your pace.
  • Pick up the pace in the final 20-30 seconds of each interval, finishing hard.
Substitutions

SUMO DEADLIFT

  • Reduce Loading/Reps
  • Conventional Deadlift
  • Romanian Deadlift
  • Sub Dumbbells or Kettlebells
  • Good Mornings

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Row or Ski
  • 15 Air Squats

15/12 CALORIE ECHO BIKE

  • 1:30 Time Cap
  • 18/15 Calorie Bike Erg
  • 18/15 Calorie Row
  • 15/12 Calorie Ski
  • 200m Run
  • 1:15 Effort on Treadmill/Runner
  • 18 Shuttle Runs (1 rep = 10m)
Movement prep

2 Rounds:
0:45 Easy Bike
0:15 Hard Bike

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Sumo Deadlifts

Build to Workout Weight

2-3 Rounds:
5 Sumo Deadlifts
3 Lateral Burpees Over Bar
5 Calorie Bike Sprint

  • Rest 30-60 Seconds -