Experimental mode · AI-generated workouts.
Daily training
2026-07-25
General Warm-Up15 min
- 400m easy run
- 2:00 easy row
- 10 air squats
- 10 box step-ups
- 10 light dumbbell snatches
- 5 burpees
"Low Tide"30 min
30:00 AMRAP:
600 Meter Run
30 Alternating Dumbbell Snatches, 50 / 35 lb
30 Box Step-overs, 24 / 20 in
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: A long steady Saturday session that stays moderate during the back-off week.
- Target Score: 4-5 Rounds
Strategy
- Run at a controlled pace, split snatches into quick sets, and keep step-overs continuous.
Substitutions
RUN
- 750/675m row
- 600/540m ski
- 38/30 calorie bike
DUMBBELL SNATCHES
- Reduce loading
- Kettlebell swings
- Plate ground to overhead
BOX STEP-OVERS
- Reduce height
- Box step-ups
- Lunges
Movement prep
200m run
8 dumbbell snatches
8 box step-overs