Workouts
Experimental

Daily training

2026-08-11

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Calf Stretch Against Wall (1:00/side)
  • 20 Single-Leg Box Step-ups (10/side)
  • 1:00 Knee-Over-Toe Lunge Hold + Ankle Rocks (0:30/side)
  • 20 A-Skips
  • 10 Lateral Bounds
“Warning Line”28 min

4 x 4:00 AMRAP:
Buy-in: 400 Meter Run

Max Rounds in Remaining Time:
8 Thrusters, 75 / 55 lb
8 Lateral Burpees Over The Bar

  • Rest 4:00 Between AMRAPs
  • Pick Up Where You Left Off

Score: Total Rounds + Reps

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: This Target Tuesday workout is part of a 4-week series working toward the next benchmark workout, the “CompTrain Beep Test”, in the first week of September. Expect a steady aerobic demand with accumulating fatigue in the legs, shoulders, and lungs.
  • Workout Flow: Run 400m to open each AMRAP, then accumulate max rounds of the couplet in the remaining time. After the 4:00 rest, complete the run buy-in again, then pick up exactly where you left off in the couplet. If you completed 1 round + 5 thrusters in the last AMRAP, start the next with 3 thrusters before moving on to the burpees.
  • The run should take about 2:00, leaving roughly 2:00 to work through the couplet. Aim to complete 1.5 to 2 rounds of the couplet per work window.
  • Thrusters: This is a light barbell with the intent to be completed unbroken each round.
  • Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
  • Intended Intensity: RPE 8-9
  • Target Loading: Light (35-45%)
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 6-10 Rounds
Strategy
  • Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have an ample 4:00 of rest between efforts. Target RPE 7-8 for maximal returns.
  • Run: Hard but controlled effort so you can move straight to the barbell without needing to rest. Target roughly your 10k pace.
  • Thrusters: Keep these unbroken every round. If a set feels questionable or slows significantly, that is a sign to slow your next run slightly.
  • Lateral Burpees: Stay low with quick feet over the bar. There is no standard to stand up tall during your reps.
  • Use the 4:00 rest fully; walk around, bring your breathing down, and shake out the arms and legs.
Substitutions

400M RUN

  • 500/450m Row
  • 400/360m Ski
  • 25/20 Calorie Echo Bike
  • 1,000/900m Bike Erg
  • 2:00 Moderate-Hard Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)

THRUSTERS

  • Reduce Reps/Loading
  • Sub Dumbbells, 35 / 25 lb
  • Wallballs
  • 16 Air Squats

LATERAL BURPEES OVER BARBELL

  • Reduce Reps
  • Lateral Burpees With Step Over
  • Regular Burpees
  • Same Calorie Row, Ski, or Bike Erg
Movement prep

400m Easy Run

2 Rounds:
5 Air Squats
5 Empty Bar Thrusters
5 Burpees

2 Rounds at Workout Weight:
100m Run
3 Thrusters
4 Lateral Burpees Over Bar

  • 0:15 Rest -