Experimental mode · AI-generated workouts.
Daily training
2026-07-14
General Warm-Up15 min
- 400m easy run
- 20 high knees
- 20 pogo hops
- 10 burpees
- 10 light dumbbell snatches
"Turnover"30 min
On the 5:00 x 6 Sets:
400 Meter Run
12 Alternating Dumbbell Snatches, 50 / 35 lb
8 Burpees
Score: Slowest Set
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: Hard intervals with enough rest to keep running sharp. The dumbbell and burpees should create fatigue without ruining mechanics.
- Run: Complete in 2:00 or less.
- Target Score: 2:45-3:45 per set
Strategy
- Run assertively but not all-out. Finish the dumbbell unbroken and move steadily through burpees.
Substitutions
RUN
- 500/450m row
- 400/360m ski
- 25/20 calorie bike
DUMBBELL SNATCHES
- Reduce loading
- Kettlebell swings
- Plate ground to overhead
BURPEES
- Up-downs
- Reduce reps
Movement prep
2 Rounds:
100m run
6 dumbbell snatches
4 burpees