Experimental mode · AI-generated workouts.
Daily training
2026-07-28
General Warm-Up15 min
- 400m easy run
- 20 A-skips
- 20 pogo hops
- 10 jumping lunges
- 10 light wallballs
"Mile Prep"32 min
On the 4:00 x 8 Sets:
300 Meter Run
12 Wallballs, 20 / 14 lb to 10 / 9 ft
6 Burpees to Target
Score: Slowest Set
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: Fast but repeatable running under simple fatigue. The goal is consistent output across all 8 sets.
- Run: Complete in 1:15-1:45.
- Target Score: 2:15-3:15 per set
Strategy
- Run strong but controlled. Move directly into wallballs and use steady burpees to finish each set.
Substitutions
RUN
- 375/330m row
- 300/270m ski
- 18/15 calorie bike
WALLBALLS
- Reduce loading or reps
- Dumbbell thrusters
- Air squats
BURPEES TO TARGET
- Regular burpees
- Up-downs
Movement prep
2 Rounds:
100m run
6 wallballs
3 burpees