Daily training
2026-09-10
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
“Cadence”30 min
On the 3:00 x 10 Rounds:
400 Meter Run
20 Double Unders
6 Toes To Bar
Score: Slowest Round
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: These are intended to be faster-paced intervals, particularly the run efforts. Your score is your slowest round, so the goal is to hold one hard, repeatable pace for all rounds.
- Aim for unbroken double unders and toes to bar throughout. Choose a run distance and rep numbers that allow you to finish each round with at least 0:15 of rest, ideally closer to 0:30, before the next interval.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 2:15-2:30
Strategy
- Run: Run at a hard but controlled effort you can repeat ten times. Pick up the rope immediately upon finishing your run.
- Double Unders: Go unbroken and transition to the toes to bar quickly. Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
- Toes to Bar: Keep these unbroken with a smooth, tight kip. Think about pushing down on the bar to engage the lats.
Substitutions
400 METER RUN
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 1:45 Moderate-Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- Reduce Reps
- 30 Single Unders
- Plate Hops
- Lateral Skater Hops
- 4 Burpees
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
Movement prep
200m Easy Run
20 Single Unders
5 Kipping Swings
2 Rounds at Workout Pace:
100m Run
10 Double Unders
3 Toes to Bar
- 0:15 Rest -