Daily training
2026-09-03
General Warm-Up15 min
- 3:00 on any machine, 0:05 burst every 1:00
- 2:00 Banded Lat Stretch (1:00/side)
- 10 (PVC Pass-Through + Around-the-World)
- 2:00 Single Dumbbell Overhead Carry (1:00/side)
- 10 (Plate Halo + Overhead Press)
“Long Division”28 min
[For Time]:
3 Rounds:
12 Toes to Bar
12 Dumbbell Push Press, 50 / 35 lbs
400 Meter Run
Directly into...
6 Rounds:
6 Toes to Bar
6 Dumbbell Push Press, 50 / 35 lbs
200 Meter Run
Time Cap: 28 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: This longer threshold grind is divided into two halves: three big rounds, then six small ones, each equaling the same amount of work. The smaller reps of the second half let you hold pace even as fatigue accumulates.
- The toes to bar and push press should each be completed in 1-3 sets in the first block and 1-2 in the second. Choose a dumbbell weight and reps accordingly. The runs should take about 2:00 and 1:00, respectively.
- One round of the first block should take about 3:00-3:30, and 1:30-1:45 in the second block.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-24 Minutes
- * If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
Strategy
- We want a controlled, sustainable pace through the three big rounds. Preserve enough grip and shoulders so you have the option to speed up and negative-split the workout if your lungs are there.
- Aim for all unbroken sets in the second block. The reps are low enough that that should be doable.
- Toes to Bar: Keep a tight kip rather than a big back swing. Envision pushing down on the bar to engage the lats.
- Dumbbell Push Press: Drive with your legs rather than letting your grip and arms do all the work. Focus on keeping the dumbbell path vertical (small dip down, then drive straight up) to maximize efficiency.
- Run: Use this to shake out the arms and grip before the next round. Try to hold a faster pace for your 200m than you did for the 400m.
Substitutions
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells
- Barbell Push Press, 75 / 55 lb
- Dumbbell Strict Press
- Kipping Handstand Push-ups
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)
Movement prep
200m Easy Run
5 Kip Swings
5 Dumbbell Strict Press (light)
100m Easy Run
5 Toes to Bar
5 Dumbbell Push Press (light)
2 Rounds at Workout Weight:
5 Toes to Bar
5 Dumbbell Push Press
200 Meter Run