Workouts
Experimental

Daily training

2026-08-22

← →
General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Samson Stretch (1:00/side)
  • 10 Kettlebell Windmills (5/side)
  • 10 (PVC Pass-Through + Around-the-World)
  • 20 Light Kettlebell Swings (explosive hips)
“Closing Argument”35 min

3 Rounds:
400 Meter Run
20 Single Dumbbell Hang Clean & Jerks, 50 / 35 lb
20 Push-ups

  • Rest 2:00 -

6 Rounds:
200 Meter Run
10 Single Dumbbell Hang Clean & Jerks, 50 / 35 lb
10 Push-ups

Time Cap: 35 Minutes

Score: Total Time (Including Rest)

SEE SUBSTITUTIONS FOR TEAM VERSION

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This longer Saturday workout features two blocks, separated by one 2:00 rest period. The total volume of each block is equivalent, but the rounds/reps are split differently.
  • Single Dumbbell Hang Clean & Jerks: Use a single dumbbell and alternate arms every 5 reps. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a weight you can complete the 20 reps with no more than 1 break and the 10 reps without setting down the dumbbell.
  • Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
  • Intended Intensity: RPE 6-8
  • Target Loading: Light-Moderate
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 25-29 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

Strategy
  • The 2:00 rest period will provide some reprieve, so approach each block with the intent to work for roughly 12 minutes.
  • Run: The non-run movements aren't too taxing on the lungs, so you should be able to attack the runs at a slightly faster pace than you normally would. The 200s should be a touch quicker than the 400s.
  • Single DB Hang Clean & Jerks: These should feel light and controlled, not overly fatiguing. Keep the dumbbell moving vertically and close to your body through the pull. Drive with your legs, then use a small dip and strong hip extension rather than pulling early with your arm.
  • Push-ups: Break into quick sets before reps slow, so your pressing does not become the limiting factor in the back half.
  • Transitions will add up in this workout, so be efficient moving from one movement into the next.
Substitutions

400 METER RUN

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

200 METER RUN

  • 250/225m Row
  • 200/180m Ski
  • 12/10 Calorie Echo Bike
  • 500/450m Bike Erg
  • 1:00 Moderate Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)

SINGLE DUMBBELL HANG CLEAN & JERK

  • Reduce Loading/Reps
  • Dumbbell Snatch
  • Kettlebell Swing
  • Barbell Hang Clean & Jerk, 95 / 65 lb

PUSH-UPS

  • Reduce Reps
  • Box Push-ups (Hands Elevated)
  • Push-ups from Knees
  • 40-20 Plank Shoulder Taps
  • Dumbbell Bench Press
  • Dumbbell Floor Press

-----------------------------
[TEAMS OF 2 VERSION]:
3 Rounds:
400 Meter Run (Together)
20 Single DB Hang Clean & Jerks (Synchro)
32 Push-ups

  • Rest 2:00 -

6 Rounds:
200 Meter Run (Together)
10 Single DB Hang Clean & Jerks (Synchro)
16 Push-ups

Time Cap: 35 Minutes

  • Notes: Run together and synchronize the hang clean and jerks. Split the push-ups however you like, one partner working at a time.
  • Target Score: 26-30 Minutes
Movement prep

400m Easy Run

5 DB Hang Cleans (Light)
5 DB Push Press (Light)
20m Single DB Overhead Walk (Each Arm)
10 Push-ups

2 Rounds:
100m Run
6 Single DB Hang Clean & Jerks (3/3)
6 Push-ups