Workouts
Experimental

Daily training

2026-05-26

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 1:30 Standing Straddle with Soft Knees
  • 20 Staggered Stance RDL with Pause (10/side)
  • 10 Glute Bridge Walkouts
  • 5 Broad Jumps (reset between each)
"Easy Does It"28 min

5 Rounds:
1:00 of Echo Bike Calories
1:00 of Sit-ups
1:00 of Row Calories
1:00 of Russian Kettlebell Swings, 53 / 35 lb

  • Rest 2:00 Between Rounds

Score: Total Reps

AEROBIC ENDURANCE

Stimulus
  • Overview: This is active recovery after Murph. The intent is to move at a steady pace that allows for consistent rounds. This should not feel hard.
  • Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
  • Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell to chest height. Arms finish parallel to the ground (not overhead). Choose a weight that you could swing for 30+ reps when fresh.
  • Intended Intensity: RPE 5-6
  • Target Loading: Light
  • Fitness Attribute Improved: Aerobic Endurance
  • Target Score: 300-400 Reps
Strategy
  • This is an easy day. Move continuously at each station, but do not push the pace. Your rounds should look nearly identical from round 1 to round 5.
  • Bike & Row: Find a comfortable, repeatable pace. These are only 1:00 windows, so you should not be breathing hard at the end of either.
  • Sit-ups: Keep these steady and rhythmic. Don't rush.
  • KB Swings: These should feel light and controlled, not overly-fatiguing. Use your hips as the main power source, and keep your grip relaxed.
  • The 2:00 rest periods are to ensure you keep rounds crisp with energy levels high.
Substitutions

ECHO BIKE & ROW

  • Bike Erg
  • Ski
  • Run
  • Treadmill/Runner
  • 10-Meter Shuttle Runs
  • Box Step-ups

SIT-UPS

  • Hollow Rocks
  • Tuck Crunches
  • Plank Shoulder Taps

RUSSIAN KETTLEBELL SWINGS

  • Reduce Loading
  • Single Dumbbell Hang Power Snatches, 25 / 15 lb
  • Dumbbell Hang Power Cleans, 25 / 15 lb
  • Dumbbell Deadlifts, 35 / 25 lb
  • Barbell Hang Power Cleans, 65 / 45 lb
Movement prep

1:00 Easy Bike
1:00 Easy Row
10 Sit-ups
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings