Experimental mode · AI-generated workouts.
Daily training
2026-07-18
General Warm-Up15 min
- 400m easy run
- 2:00 easy row
- 10 air squats
- 10 push-ups
- 10 dumbbell deadlifts
- 5 burpees
"Deep Water"32 min
For Time:
1,000 Meter Row
50 Dumbbell Thrusters, 35 / 25 lb
50 Burpees
1,000 Meter Row
Time Cap: 32 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: A long Saturday grind with simple movements. Pacing early is everything.
- Row: Each 1,000m should be controlled and under 5:00.
- Thrusters: Choose dumbbells that allow sets of 10 or more.
- Target Score: 20-28 Minutes
Strategy
- Row the first 1,000m at a pace you can repeat. Break thrusters early and keep burpees moving.
Substitutions
ROW
- 800m ski
- 2,000m bike
- 800m run
DUMBBELL THRUSTERS
- Reduce loading
- Wallballs
- Air squats
BURPEES
- Up-downs
- Reduce reps
Movement prep
300m row
8 light dumbbell thrusters
5 burpees