Experimental mode · AI-generated workouts.
Daily training
2026-07-21
General Warm-Up15 min
- 400m easy run
- 20 pogo hops
- 10 walking lunges
- 10 light kettlebell swings
- 5 burpees
"Cruise Intervals"30 min
On the 5:00 x 6 Sets:
500/450 Meter Row
15 Kettlebell Swings, 53 / 35 lb
10 Burpees
Score: Slowest Set
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: Controlled intervals during the back-off week. Work hard, but leave each set feeling repeatable.
- Target Score: 3:00-4:00 per set
Strategy
- Row at a strong aerobic pace, complete swings in one set if possible, then stay steady on burpees.
Substitutions
ROW
- 400/360m ski
- 1,000/900m bike
- 400m run
KETTLEBELL SWINGS
- Reduce loading
- Russian swings
BURPEES
- Up-downs
- Reduce reps
Movement prep
2 Rounds:
150m row
8 kettlebell swings
4 burpees