Experimental mode · AI-generated workouts.
Daily training
2026-07-22
General Warm-Up15 min
- 3:00 easy row
- 1:00 bottom of squat hold
- 10 front rack elbow rotations
- 10 empty barbell front squats
- 10 walking lunges
Front Squat10 min
3 Sets:
6 Front Squats
Use 60-65% of 1RM front squat or a moderate load that leaves 2-3 reps in reserve.
Rest 2:00 Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Back-off squat variation. Keep the front rack tall and use the lighter week to reinforce positions.
- Score: Loading used across working sets.
Substitutions
FRONT SQUAT
- Goblet squat
- Back squat
- Box squat
- Dumbbell front squat
Movement prep
10 air squats
10 empty barbell front squats
5 front squats at light weight
5 front squats at moderate weight
"Tall Order"14 min
For Time:
40/32 Calorie Row
40 Box Step-ups, 24 / 20 in
30/24 Calorie Row
30 Box Step-ups
20/16 Calorie Row
20 Box Step-ups
Time Cap: 14 Minutes
AEROBIC POWER
Stimulus
- Overview: Leg stamina without heavy loading. Keep a steady cadence and use the row to challenge breathing.
- Target Score: 10-13 Minutes
Strategy
- Row at a pace you can repeat, then step up continuously. Switch lead legs often.
Substitutions
ROW
- Same calories ski or bike
- 600m, 400m, 300m run
BOX STEP-UPS
- Reduce height
- Walking lunges
- Air squats
Movement prep
2 Rounds:
8/6 calorie row
8 box step-ups