Workouts
Experimental
Experimental mode · AI-generated workouts.

Daily training

2026-07-15

← →
General Warm-Up15 min
  • 3:00 easy bike
  • 1:00 bottom of squat hold
  • 10 air squats
  • 10 Cossack squats
  • 8 empty barbell back squats
Back Squat10 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: The heaviest squat exposure of the opening wave. Treat the 90% set as a technical max-rep set, not a true failure test.
  • 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
1 back squat at heavy warm-up weight

"Hot Seat"11 min

For Time:
15/12 Calorie Bike
15 Goblet Squats, 53 / 35 lb
12/9 Calorie Bike
12 Goblet Squats
9/7 Calorie Bike
9 Goblet Squats
6/5 Calorie Bike
6 Goblet Squats

Time Cap: 11 Minutes

AEROBIC POWER

Stimulus
  • Overview: Descending squats and bike after heavy back squat. Keep the kettlebell moderate and move fast.
  • Target Score: 7-10 Minutes
Strategy
  • Bike harder each round. Keep goblet squats unbroken and breathe at the top.
Substitutions

BIKE

  • Same calories row or ski
  • Shuttle runs

GOBLET SQUATS

  • Air squats
  • Dumbbell front squats
Movement prep

2 Rounds:
5/4 calorie bike
6 goblet squats