Experimental mode · AI-generated workouts.
Daily training
2026-07-10
General Warm-Up15 min
- 3:00 easy bike
- 10 good mornings
- 10 glute bridges
- 8 empty barbell deadlifts
- 5 broad jumps
Deadlift10 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 deadlifts should feel heavier than last week without becoming maximal. Stop the final set when position or bar speed breaks.
- 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
"No Slack"12 min
AMRAP 12:
6 Deadlifts, 185 / 135 lb
9 Lateral Burpees Over Bar
12/9 Calorie Bike
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: A short posterior-chain piece with light deadlifts after the strength work.
- Intended Intensity: RPE 7-8
- Target Score: 5-7 Rounds
Strategy
- Keep deadlifts unbroken and cycle burpees low to the ground. Push the bike in the final 4 minutes.
Substitutions
DEADLIFTS
- Reduce loading
- Dumbbell deadlifts
- Kettlebell swings
BURPEES
- Regular burpees
- Up-downs
BIKE
- Same calories row or ski
- 150m run
Movement prep
2 Rounds:
4 light deadlifts
4 lateral burpees
5/4 calorie bike