Experimental mode · AI-generated workouts.
Daily training
2026-07-31
General Warm-Up15 min
- 3:00 easy bike
- 10 good mornings
- 10 glute bridges
- 10 empty barbell Romanian deadlifts
- 8 empty barbell deadlifts
- 5 broad jumps
Deadlift10 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 deadlift brings the hinge back to heavier percentages. Keep the final set technical and stop before the back position changes.
- Score: Reps completed on the final set.
Substitutions
DEADLIFT
- Trap bar deadlift
- Sumo deadlift
- Romanian deadlift
- Kettlebell deadlift
Movement prep
10 good mornings
5 empty barbell deadlifts
5 deadlifts at light weight
3 deadlifts at moderate weight
1 deadlift at heavy warm-up weight
"Last Pull"11 min
For Time:
15 Deadlifts, 185 / 135 lb
30/24 Calorie Bike
12 Deadlifts
24/19 Calorie Bike
9 Deadlifts
18/14 Calorie Bike
Time Cap: 11 Minutes
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: A short descending hinge and bike workout. The deadlift load should be light after the heavy strength work.
- Target Score: 7-10 Minutes
Strategy
- Break the first deadlift set if needed to keep the bike strong. Push harder as the volume drops.
Substitutions
DEADLIFTS
- Reduce loading
- Dumbbell deadlifts
- Kettlebell swings
BIKE
- Same calories row or ski
- 400m, 300m, 200m run
Movement prep
2 Rounds:
5 light deadlifts
8/6 calorie bike