Workouts
Experimental

Daily training

2026-07-16

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Calf Stretch Against Wall (1:00/side)
  • 20 Single-Leg Box Step-ups (10/side)
  • 1:00 Knee-Over-Toe Lunge Hold + Ankle Rocks (0:30/side)
  • 20 A-Skips
  • 10 Lateral Bounds
"Magic 8 Ball"35 min

For Time:
1,600 Meter Run
80 Sit-ups
800 Meter Medball Run, 20 / 14 lb
40 Sit-ups
400 Meter Farmer's Carry, 50 / 35 lbs
20 Sit-ups

Time Cap: 35 Minutes

AEROBIC POWER

Stimulus

REPEAT FROM 2/6/2025

  • Overview: Today’s chipper-style workout decreases in volume, but the movements get more challenging. Set your effort from the beginning and see if you can maintain it throughout!
  • Run: Choose an opening run distance that takes under 10:00 to complete, with the goal being closer to 8:00. Run this 1-2 minutes slower than your mile time trial.
  • Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. Should take 4-6 minutes. If you can't complete the run in less than 6:00, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.
  • Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
  • Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a weight that you could complete at least 200 meters unbroken with when fresh.
  • Intended Intensity: RPE 6-7
  • Target Loading: Moderate
  • Fitness Attribute Improved: Aerobic Power
  • Target Score: 20-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

Strategy
  • The opening mile sets the tone. Target 1-2 minutes slower than your mile PR pace. You should feel in control and be able to move straight into the sit-ups.
  • Break sit-ups into sets of 20 to 30 from the first round.
  • Be prepared to switch arms regularly during the medball run - every 100 meters may be a good strategy.
  • For the farmer's carry, pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.
Substitutions

1,600 METER RUN

  • 10:00 Time Cap
  • 2,000/1,800m Row
  • 1,600/1,440m Ski
  • 100/80 Calorie Echo Bike
  • 4,000/3,600m Bike Erg
  • 8:00 Effort on Treadmill/Runner

SIT-UPS

  • Reduce Reps
  • Hollow Rocks
  • Tuck Crunches

800M MEDBALL RUN

  • 6:00 Time Cap
  • Remove Medball
  • 1,000/900m Row
  • 800/720m Ski
  • 50/40 Calorie Echo Bike
  • 2,000/1,800m Bike Erg
  • 4:00 Moderate Effort on Treadmill/Runner
  • 60 Burpees

FARMER’S CARRY

  • Reduce Loading/Distance
  • Sub Kettlebells or Plates
  • 4:00 Farmer’s Carry March in Place
  • 4:00 Farmer’s Carry Hold
  • Plate Hug Carry
Movement prep

200m Run
10 Sit-ups
100m Medball Run
10 Sit-ups
50m Farmer's Carry