Experimental mode · AI-generated workouts.
Daily training
2026-07-09
General Warm-Up15 min
- 3:00 easy row
- 10 inchworms
- 10 box step-ups
- 10 kettlebell deadlifts
- 5 burpees
"Keep Current"30 min
5 Rounds For Time:
500/450 Meter Row
20 Box Step-ups, 24 / 20 in
15 Kettlebell Swings, 53 / 35 lb
10 Burpees
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: Long, steady Thursday conditioning. Each round should feel repeatable rather than sprinted.
- Intended Intensity: RPE 6-7
- Target Score: 23-28 Minutes
Strategy
- Row just below threshold, move steadily through step-ups, and break swings only when grip needs it.
Substitutions
ROW
- 400/360m ski
- 1,000/900m bike
- 400m run
BOX STEP-UPS
- Reduce height
- Lunges
KETTLEBELL SWINGS
- Reduce loading
- Russian swings
BURPEES
- Up-downs
Movement prep
2 Rounds:
150m row
6 box step-ups
6 kettlebell swings
3 burpees