Experimental mode · AI-generated workouts.
Daily training
2026-07-07
General Warm-Up15 min
- 400m easy run
- 20 high knees
- 20 butt kicks
- 10 jumping lunges
- 20 single unders
- 10 light wallballs
"Track Change"30 min
On the 3:00 x 10 Sets:
200 Meter Run
10 Wallballs, 20 / 14 lb to 10 / 9 ft
20 Double Unders
Score: Slowest Round
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: Run intervals with simple gym fatigue. Each round should leave 0:45 or more to recover.
- Run: Hard but repeatable, roughly mile pace plus 0:30-1:00.
- Intended Intensity: RPE 8
- Target Score: 1:45-2:15
Strategy
- Keep every transition immediate. If rest drops under 0:30, reduce the run to 150m.
Substitutions
RUN
- 250/225m row
- 200/180m ski
- 12/10 calorie bike
WALLBALLS
- Reduce loading or reps
- Dumbbell thrusters
- Air squats
DOUBLE UNDERS
- 40 single unders
- Plate hops
Movement prep
2 Rounds:
100m run
5 wallballs
10 double unders