Experimental mode · AI-generated workouts.
Daily training
2026-07-17
General Warm-Up15 min
- 3:00 easy row
- 10 good mornings
- 10 glute bridges
- 8 empty barbell deadlifts
- 5 broad jumps
Deadlift10 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 deadlift is heavy and low-volume. Stop the final set when the bar slows or position changes.
- 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
1 deadlift at heavy warm-up weight
"Snap Count"10 min
AMRAP 10:
8 Dumbbell Hang Clean and Jerks, 50 / 35 lb
10 Box Jumps, 24 / 20 in
12/9 Calorie Row
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: A short mixed piece that keeps the barbell out of the metcon after heavy deadlifts.
- Target Score: 4-6 Rounds
Strategy
- Stay smooth on the dumbbell and step down from box jumps. Row with urgency in the final minutes.
Substitutions
DUMBBELL HANG CLEAN AND JERKS
- Reduce loading
- Kettlebell swings
- Dumbbell snatches
BOX JUMPS
- Box step-ups
- Jumping lunges
ROW
- Same calories ski or bike
- 150m run
Movement prep
2 Rounds:
4 dumbbell hang clean and jerks
5 box jumps
5/4 calorie row