Experimental mode · AI-generated workouts.
Daily training
2026-07-24
General Warm-Up15 min
- 3:00 easy bike
- 10 good mornings
- 10 glute bridges
- 10 empty barbell Romanian deadlifts
- 10 light kettlebell swings
Romanian Deadlift10 min
3 Sets:
8 Romanian Deadlifts
Use a moderate load that leaves 2-3 reps in reserve.
Rest 2:00 Between Sets
POSTERIOR CHAIN STRENGTH
Stimulus
- Overview: Back-off hinge variation. Focus on hamstring tension, a flat back, and controlled tempo.
- Score: Loading used across working sets.
Substitutions
ROMANIAN DEADLIFT
- Dumbbell Romanian deadlift
- Good morning
- Kettlebell deadlift
- Hip thrust
Movement prep
10 good mornings
10 empty barbell Romanian deadlifts
5 Romanian deadlifts at light weight
5 Romanian deadlifts at moderate weight
"Light Pull"10 min
AMRAP 10:
12/9 Calorie Row
10 Kettlebell Swings, 53 / 35 lb
8 Box Jumps, 24 / 20 in
Score: Rounds + Reps
AEROBIC POWER
Stimulus
- Overview: A short aerobic piece with moderate posterior-chain demand. Keep it snappy but not maximal.
- Target Score: 4-6 Rounds
Strategy
- Keep row pace consistent, swings unbroken, and box jumps smooth.
Substitutions
ROW
- Same calories ski or bike
- 150m run
KETTLEBELL SWINGS
- Russian swings
- Dumbbell snatches
BOX JUMPS
- Box step-ups
- Jumping lunges
Movement prep
2 Rounds:
5/4 calorie row
5 kettlebell swings
4 box jumps