Workouts
Experimental

Daily training

2026-09-01

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Banded Front Rack Stretch (1:00/side)
  • 20 Single DB Overhead Alt. Lunges (10/side)
  • 10 90/90 Hip Rotations
  • 15 Medball Squat Clean Thrusters
"CompTrain Beep Test" [BENCHMARK]30 min

On the 2:00 x Max Rounds:
200 Meter Run
5 Burpee Pull-ups
1-2-3-4-5...Thrusters, 75 / 55 lb

Time Cap: 30 Minutes (15 Rounds)

Score: Total Rounds + Reps

VO2 MAX & MUSCULAR ENDURANCE

Stimulus

REPEAT FROM 10/28/2025

  • Overview: This benchmark workout tests your aerobic power and muscular endurance. Each round, you will add one thruster rep until you can no longer complete the thruster reps within the 2-minute window, at which point your workout is complete.
  • Choose reps/distances that allow you to complete the run and burpee pull-ups in 90 seconds or less, giving you at least 30 seconds on the thrusters at the end of each round. The barbell should be very light and allow you to complete the thrusters unbroken for the majority of the workout.
  • 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 Attributes Improved: VO2 Max & Muscular Endurance
  • Target Score: 6-10 Rounds

* Scoring Note: 200m = 1 rep

Strategy
  • Use the primer round in the warm-up to get a sense of your time. Simply double the time it takes you to do one round of the primer. This will resemble your workout's 4th round time.
  • You will want to pace this well from the beginning. Through the first 5 rounds, ideally, you have at least 10-15 seconds left in the interval to rest and get your breathing under control.
  • The runs should become progressively more challenging during the workout. Do not come out too fast; this will create a lot of muscular fatigue that you won't be able to recover from.
  • During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.
Substitutions

200M 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
  • Regular Burpees
  • Strict Pull-ups
  • Same Calorie Row, Ski, or Bike Erg

THRUSTERS

  • Reduce Loading
  • Sub Dumbbells, 35 / 25 lb
  • Wallballs
  • 2-4-6-8... Air Squats
Movement prep

400m Easy Run
5 Burpees
3 Strict Pull-ups
10 Empty Bar Thrusters

Build to Thruster Weight

2 Rounds at Moderate Pace:
100m Run
3 Burpee Pull-ups
2 Thrusters