Experimental mode · AI-generated workouts.
Daily training
2026-07-01
General Warm-Up15 min
- 3:00 easy row or bike, 0:05 burst every minute
- 1:00 bottom of squat hold
- 10 tempo air squats
- 10 Cossack squats
- 10 empty barbell good mornings
- 8 empty barbell back squats
Back Squat10 min
5 Reps at 70%
3 Reps at 75%
Max Reps to Technical Failure at 80%
Rest 2-3 Minutes Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: This continues week 1 of the 9-week Max Effort strength cycle that began with bench press on June 29. The goal is heavier work with one controlled max-rep set, stopping before form breaks.
- Back Squat: Squat below parallel, keep the bar over midfoot, and stand to full hip and knee extension.
- Score: Reps completed on the final set.
Substitutions
BACK SQUAT
- Front squat
- Box squat
- Goblet squat
- Deadlift
Movement prep
10 air squats
5 empty barbell back squats
5 back squats at light weight
3 back squats at moderate weight
Build to starting weight
"Floor Plan"12 min
AMRAP 12:
12/9 Calorie Row
10 Dumbbell Front Squats, 50 / 35 lb
8 Box Jumps, 24 / 20 in
Score: Rounds + Reps
AEROBIC POWER
Stimulus
- Overview: A compact squat-biased metcon after the strength work. Choose loading that lets you keep moving without adding heavy fatigue after the back squats.
- Intended Intensity: RPE 7-8
- Target Score: 4-6 Rounds
Strategy
- Row smoothly, keep the dumbbell squats unbroken, and use the box jumps to settle breathing.
Substitutions
ROW
- Same calories ski or bike
- 150m run
DUMBBELL FRONT SQUATS
- Reduce loading
- Goblet squats
- Air squats, 15 reps
BOX JUMPS
- Box step-ups
- Jumping lunges
Movement prep
2 Rounds:
5/4 calorie row
5 dumbbell front squats
4 box jumps