Experimental mode · AI-generated workouts.
Daily training
2026-07-13
General Warm-Up15 min
- 3:00 easy row or bike
- 10 push-ups
- 10 band pull-aparts
- 10 empty barbell bench press
- 5 plyo push-ups
Bench Press10 min
3 Reps at 80%
1 Rep at 85%
Max Reps to Technical Failure at 90%
Rest 2-3 Minutes Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Week 3 is the heaviest week of the opening wave. The final set may be low-rep; make every rep clean and stop before a miss.
- Score: Reps completed on the final set.
Substitutions
BENCH PRESS
- Dumbbell bench press
- Floor press
- Strict press
- Push-ups
Movement prep
10 push-ups
10 empty barbell bench press
5 bench press at light weight
3 bench press at moderate weight
1 bench press at heavy warm-up weight
"Pressurized"12 min
AMRAP 12:
8 Strict Pull-ups
10 Push-ups
12/9 Calorie Row
Score: Rounds + Reps
MUSCULAR ENDURANCE
Stimulus
- Overview: A simple upper-body stamina piece after heavy benching. Scale so no station takes longer than 0:45.
- Target Score: 5-7 Rounds
Strategy
- Break pull-ups before failure and keep push-ups crisp. Row at a pace that lets you get right back to the rig.
Substitutions
STRICT PULL-UPS
- Banded strict pull-ups
- Ring rows
PUSH-UPS
- Box push-ups
- Dumbbell floor press
ROW
- Same calories ski or bike
- 150m run
Movement prep
2 Rounds:
3 pull-ups
5 push-ups
5/4 calorie row