Experimental mode · AI-generated workouts.
Daily training
2026-07-30
General Warm-Up15 min
- 3:00 easy row
- 10 inchworms
- 10 box step-ups
- 10 kettlebell swings
- 10 push-ups
"Hold The Line"30 min
30:00 AMRAP:
500/450 Meter Row
20 Push-ups
20 Kettlebell Swings, 53 / 35 lb
20 Box Step-overs, 24 / 20 in
Score: Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: A steady mixed-modal Thursday workout. Choose a pace you can hold without long breaks.
- Target Score: 5-7 Rounds
Strategy
- Row below threshold, break push-ups early, and keep swings and step-overs moving.
Substitutions
ROW
- 400/360m ski
- 1,000/900m bike
- 400m run
PUSH-UPS
- Box push-ups
- Dumbbell floor press
KETTLEBELL SWINGS
- Russian swings
- Dumbbell snatches
BOX STEP-OVERS
- Step-ups
- Lunges
Movement prep
2 Rounds:
150m row
6 push-ups
8 kettlebell swings
6 box step-overs