Experimental mode · AI-generated workouts.
Daily training
2026-07-08
General Warm-Up15 min
- 3:00 easy bike
- 1:00 bottom of squat hold
- 10 air squats
- 10 alternating lunges
- 8 empty barbell back squats
Back Squat10 min
4 Reps at 75%
2 Reps at 80%
Max Reps to Technical Failure at 85%
Rest 2-3 Minutes Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Week 2 of the Max Effort cycle increases load from last week. The final set should be hard but clean.
- Score: Reps completed on the final set.
Substitutions
BACK SQUAT
- Front squat
- Box squat
- Goblet squat
Movement prep
10 air squats
5 empty barbell back squats
5 back squats at light weight
3 back squats at moderate weight
"Leg Room"13 min
For Time:
30/24 Calorie Row
30 Walking Lunges
20/16 Calorie Row
20 Walking Lunges
10/8 Calorie Row
10 Walking Lunges
Time Cap: 13 Minutes
AEROBIC POWER
Stimulus
- Overview: A descending leg-and-lung piece that stays lighter after squatting.
- Intended Intensity: RPE 7-8
- Target Score: 8-12 Minutes
Strategy
- Row strong but not frantic. Keep lunges unbroken and speed up as reps descend.
Substitutions
ROW
- Same calories ski or bike
- 400m, 300m, 200m run
WALKING LUNGES
- Reverse lunges
- Box step-ups
- Air squats
Movement prep
2 Rounds:
6/5 calorie row
8 walking lunges