Experimental mode · AI-generated workouts.
Daily training
2026-07-03
General Warm-Up15 min
- 3:00 easy bike
- 10 good mornings
- 10 glute bridges
- 10 empty barbell Romanian deadlifts
- 8 empty barbell deadlifts
- 5 broad jumps, reset each rep
Deadlift10 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 completes week 1 of the Max Effort strength cycle. Build tension before every rep and stop the final set before position or speed breaks down.
- Deadlift: Start each rep from the floor. Keep the bar close and finish tall without leaning back.
- Score: Reps completed on the final set.
Substitutions
DEADLIFT
- Trap bar deadlift
- Sumo deadlift
- Romanian deadlift
- Kettlebell deadlift
Movement prep
10 good mornings
5 empty barbell deadlifts
5 deadlifts at light weight
3 deadlifts at moderate weight
Build to starting weight
"Pull Ticket"10 min
For Time:
21/15 Calorie Bike
21 Hand-Release Push-ups
15/11 Calorie Bike
15 Hand-Release Push-ups
9/7 Calorie Bike
9 Hand-Release Push-ups
Time Cap: 10 Minutes
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: A fast finisher that spares the hinge after deadlifts while keeping breathing high.
- Intended Intensity: RPE 8
- Target Score: 6-9 Minutes
Strategy
- Push the bike as the calories drop. Break push-ups before failure and keep rests short.
Substitutions
BIKE
- Same calories row or ski
- 300m, 200m, 100m run
HAND-RELEASE PUSH-UPS
- Regular push-ups
- Box push-ups
- Dumbbell floor press
Movement prep
2 Rounds:
5 calorie bike
5 hand-release push-ups