Workouts
Experimental

Daily training

2026-08-25

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Pec Stretch Against Wall (1:00/side)
  • 20 Half-Kneeling Single-Arm Arnold Press (10/side)
  • 10 Bent Over Y-T-I Complexes
  • 10 Medball Slams
“Sound Check"22 min

[3 Sets]:

On the 2:00 x 3 Rounds:
200 Meter Run
5 Burpee Pull-ups
5 Thrusters, 75 / 55 lb

  • Rest 2:00 Between Sets

Score: Slowest Round

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: This is the last Target Tuesday before the CompTrain Beep Test next week. This workout primes the run + burpee-pull-up + thruster rhythm you will need on the benchmark.
  • Workout Flow: Set a 22:00 running clock (11 x 2:00 intervals). You'll complete 9 total rounds of work with a 2:00 rest between each set of 3.
  • Choose loading and reps that let you finish each round in 1:45 or less, giving you at least 15 seconds of rest before the next window.
  • The run should take under a minute, the burpee pull-ups completed at a consistent pace, and the thrusters should be unbroken at this weight.
  • Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
  • Intended Intensity: RPE 7-9
  • Target Loading: Light (35-45%)
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 1:30-1:45
Strategy
  • These are intended to be hard, quick efforts, so start each set at a challenging pace.
  • Your score is the slowest round, so consistency matters. Aim to complete every set in roughly the same time rather than a fast first round that you cannot repeat.
  • Run: Hard but controlled effort so you can move straight to the burpee pull-ups without needing to rest. Target roughly your 10k pace.
  • Burpee Pull-ups: Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Focus on shooting your legs out from underneath you to maximize speed.
  • Thrusters: Keep these unbroken every round. If a set feels questionable or slows significantly, that is a sign to slow your next run or burpee pull-ups slightly.
Substitutions

200 METER RUN

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

BURPEE PULL-UPS

  • Reduce Reps/Bar Height
  • Burpees to a Target
  • Burpee Ring Pull-ups
  • Regular Burpees
  • Strict Pull-ups
  • Same Calorie Row, Ski, or Bike Erg

THRUSTERS

  • Reduce Reps/Loading
  • Sub Dumbbells, 35 / 25 lb
  • Wallballs
  • 10 Air Squats
Movement prep

2 Rounds:
200m Easy Run
5 Burpees
5 Kip Swings
10 Air Squats

2 Rounds at Workout Weight & Pace:
100m Run
3 Burpee Pull-ups
3 Thrusters

  • 0:15 Rest -