Experimental mode · AI-generated workouts.
Daily training
2026-07-29
General Warm-Up15 min
- 3:00 easy bike
- 1:00 bottom of squat hold
- 10 air squats
- 10 Cossack squats
- 8 empty barbell back squats
Back Squat10 min
3 Reps at 82%
2 Reps at 87%
Max Reps to Technical Failure at 92%
Rest 2-3 Minutes Between Sets
ABSOLUTE STRENGTH
Stimulus
- Overview: Week 5 squat returns to high intensity after the back-off week. Keep the final set technical and avoid a true miss.
- Score: Reps completed on the final set.
Substitutions
BACK SQUAT
- Front squat
- Box squat
- Goblet squat
Movement prep
10 air squats
5 empty barbell back squats
5 back squats at light weight
3 back squats at moderate weight
1 back squat at heavy warm-up weight
"Rack Rate"12 min
AMRAP 12:
10/8 Calorie Row
8 Front Rack Reverse Lunges, 95 / 65 lb
6 Bar-Facing Burpees
Score: Rounds + Reps
AEROBIC POWER
Stimulus
- Overview: A short leg-and-lung finisher. Keep the barbell light enough to move unbroken after squatting heavy.
- Target Score: 5-7 Rounds
Strategy
- Row hard but controlled. Unbroken lunges are the priority; stay low and efficient on burpees.
Substitutions
ROW
- Same calories ski or bike
- 150m run
FRONT RACK REVERSE LUNGES
- Reduce loading
- Dumbbell lunges
- Bodyweight lunges
BURPEES
- Regular burpees
- Up-downs
Movement prep
2 Rounds:
5/4 calorie row
4 front rack reverse lunges
3 burpees