Workouts
Experimental
Experimental mode · AI-generated workouts.

Daily training

2026-06-26

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General Warm-Up15 min
  • 3:00 easy bike or row, adding a 0:05 burst every minute
  • 10 good mornings
  • 10 elbow rotations with empty barbell
  • 10 empty barbell Romanian deadlifts
  • 5 empty barbell hang power cleans
  • 5 empty barbell power cleans
  • 5 broad jumps, reset between reps
Power Clean Power Test15 min

Every 3:00 x 5 Sets:
1 Power Clean

  • Rest 0:20 -

2 Depth Drop to Broad Jumps

Build to a heavy single for the day.

Score: Heaviest successful power clean.

EXPLOSIVE POWER

Stimulus
  • Overview: This is the final heavy test of the power cycle. The goal is an aggressive pull, fast turnover, and a strong catch without chasing a lift that makes mechanics fall apart.
  • Power Clean: Perform singles from the floor. Reset before every rep and catch above parallel with elbows through quickly.
  • Depth Drop to Broad Jump: Step from a low box, land in an athletic position, and jump forward immediately. Reset before the next rep.
  • Loading: Build from moderate to heavy. Your best lift should feel fast enough that you would trust it again.
  • Intended Intensity: RPE 8-9
  • Fitness Attribute Improved: Explosive Power
Strategy
  • Take small jumps once the bar reaches 85%. Misses should be rare today; a clean make is more useful than three failed attempts.
  • Stay patient off the floor, then finish violently through the legs before pulling under.
Substitutions

POWER CLEAN

  • Hang Power Clean
  • Dumbbell Power Clean
  • Clean Pull
  • Deadlift

DEPTH DROP TO BROAD JUMP

  • Broad Jumps
  • Vertical Jumps
  • Box Jumps
  • Squat Jumps
Movement prep

5 Empty Barbell Deadlifts
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Power Cleans
5 Power Cleans at Light Weight
3 Power Cleans at Moderate Weight
2 Power Cleans at Starting Weight

"Afterburner"10 min

For Time:
10-8-6-4-2
Hang Power Cleans, 95 / 65 lb
Lateral Burpees Over Bar

After each round, complete 12/9 Calorie Echo Bike.

Time Cap: 10 Minutes

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: A short, punchy finisher after the clean test. The barbell is light enough to cycle smoothly, while the bike keeps the breathing high.
  • Hang Power Cleans: Start each set from above the knee. Choose a load you can complete unbroken.
  • Lateral Burpees Over Bar: Jump over the bar each rep. Stay low and efficient.
  • Bike: The calories should take about 0:45-1:00 each round.
  • Intended Intensity: RPE 8-9
  • Target Score: 7-9 Minutes
Strategy
  • The hang cleans are short sets, so commit to unbroken reps. Control your bike pace enough that you can pick up the bar immediately.
  • The workout shrinks quickly. Push harder after the round of 6.
Substitutions

HANG POWER CLEANS

  • Reduce Loading
  • Dumbbell Hang Power Cleans
  • Kettlebell Swings
  • Deadlifts, 135 / 95 lb

LATERAL BURPEES OVER BAR

  • Regular Burpees
  • Lateral Burpees With Step Over
  • Up-Downs

12/9 CALORIE ECHO BIKE

  • 15/12 Calorie Bike Erg
  • 15/12 Calorie Row
  • 12/10 Calorie Ski
  • 150m Run
Movement prep

2:00 Easy Bike
5 Empty Barbell Hang Power Cleans
5 Light Hang Power Cleans
5 Burpees

Practice Round:
4 Hang Power Cleans
4 Lateral Burpees Over Bar
6/5 Calorie Bike