Experimental mode · AI-generated workouts.
Daily training
2026-07-02
General Warm-Up15 min
- 3:00 easy machine
- 10 inchworms
- 10 alternating lunges with reach
- 10 scap pull-ups
- 10 kettlebell deadlifts
- 20 single unders
"Second Gear"30 min
30:00 AMRAP:
500/450 Meter Row
30 Double Unders
20 Kettlebell Swings, 53 / 35 lb
10 Toes to Bar
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: A steady Thursday aerobic piece with moderate grip and midline demand. Each round should be sustainable from the start.
- Row: Hold a pace that lets you move directly to the rope.
- Kettlebell Swings: Choose a load you can complete in 1-2 sets.
- Intended Intensity: RPE 6-7
- Target Score: 5-7 Rounds
Strategy
- Keep the first 10 minutes conservative. Break toes to bar early if grip starts to fade.
Substitutions
ROW
- 400/360m ski
- 1,000/900m bike erg
- 400m run
DOUBLE UNDERS
- 60 single unders
- 30 plate hops
KETTLEBELL SWINGS
- Russian swings
- Dumbbell hang snatches
TOES TO BAR
- Knees to chest
- V-ups
- Sit-ups
Movement prep
2 Rounds:
200m row
20 single unders
8 kettlebell swings
5 toes to bar