Workouts
Experimental

Daily training

2026-07-23

← →
General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 1:00 Parallel Forward Fold Hold
  • 2:00 Single Dumbbell Suitcase Carry (1:00/side)
  • 20 Forward Lunges w/ Overhead Reach (10/side)
  • 20 Pogo Hops
  • 20 High Knees
"Vicious Cycle"30 min

4 Rounds For Total Reps:
3:00 of Echo Bike Calories
2:00 of Burpees
1:00 of Rope Climbs (15')

  • Rest 2:00 Between Rounds

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus

REPEAT FROM 5/22/2025

  • Overview: Today's intensity is meant to be refreshing, increasing your breath rate and providing a good sweat without leaving you feeling taxed. This is a great workout to focus on breath control during the bike, perfect form on the burpees, and proper technique on the rope climbs.
  • Keep a running count of reps over your three stations.
  • Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.
  • Rope Climbs: Pick a rope climb height/variation that allows you to complete at least 3 reps within the minute.
  • Intended Intensity: RPE 5-6
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 200-300 Reps (M), 150-250 Reps (W)
Strategy
  • If you have done every workout this week or are feeling run-down, work on the lower end of the prescribed effort (RPE 5) and treat this as true recovery.
  • If you have missed any training pieces and feel fresh, you can push toward the higher end of the prescribed effort (RPE 6-7) as long as your form and technique stay sharp.
  • Bike: Settle into a smooth, repeatable pace you can hold for the full 3:00. This should feel comfortable.
  • Burpees: Keep these steady at a pace you can hold for the full 2:00 without needing to take a break.
  • Rope Climbs: Practice efficient technique. Start with a big jump, use a solid foot clamp, and minimize unnecessary pulls.
Substitutions

ECHO BIKE

  • Bike Erg
  • Row
  • Ski
  • Treadmill/Runner

BURPEES

  • Row, Ski, or Run
  • Push-ups
  • No Push-up Burpee
  • Up-Downs
  • Sprawls (No Jump Burpee)
  • Mountain Climbers
  • Air Squats
  • Box Jumps
  • Shuttle Runs (1 rep = 10m)

ROPE CLIMBS

  • Reduce Height
  • Lay to Stand Climb
  • Strict Pull-Ups
  • Ring Rows
  • Toes To Bar
  • Alternating Dumbbell Plank Rows (Renegade Row)
Movement prep

2 Rounds:
8/6 Calorie Bike
6 Burpees
1 Rope Climb