Workouts
Experimental

Daily training

2026-09-17

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Banded Lat Stretch (1:00/side)
  • 20 Alternating Dumbbell Bent Over Rows
  • 10 Scap Pull-ups
  • 20 Kipping Swings
“Downstream” [30-MIN]30 min

4 Rounds For Time:
600 Meter Run
12 Toes to Bar
600/550 Meter Row
100-Meter Farmer’s Carry, 70 / 50 lbs

Time Cap: 30 Minutes

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This is a cyclical threshold day, so move at a pace you can hold steady for all rounds. Expect grip and forearm fatigue to accumulate in the later rounds.
  • Run & Row: Target controlled, repeatable efforts. Should take around 3:00 for the run and 2:30 for the row.
  • Toes to Bar: Should be completed in 1-3 sets.
  • Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Should be completed in 1-2 sets.
  • Intended Intensity: RPE 6-8
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 24-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

Strategy
  • Aim for even round splits from start to finish. This is a longer workout, so start at a pace you think you can hold for 25+ minutes. No movement should ever stop you in your tracks.
  • Run: This is the movement to let your grip recover and shake out the arms. Target a pace roughly 2:00 slower than your mile PR pace.
  • Toes to Bar: Break these early rather than holding on for big sets. You'll want to protect your grip for the heavy carries. Think about pushing down on the bar to engage the lats.
  • Row: Target a pace roughly 0:10-0:15 slower than your 2k PR pace. You should finish ready to immediately pick up the dumbbells.
  • Farmer’s Carry: Hook grip the dumbbells to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. Really brace your core, as your midline will start to fatigue from the toes to bar and row.
Substitutions

600 METER RUN

  • 600/540m Ski
  • 36/30 Calorie Echo Bike
  • 1,500/1,350m Bike Erg
  • 3:00 Moderate Effort on Treadmill/Runner
  • 48 Shuttle Runs (1 rep = 10m)

TOES TO BAR

  • Reduce Reps
  • V-ups
  • Toes To As High As Possible
  • Knees To Chest
  • Hanging Knee Raises
  • GHD Sit-ups
  • Sit-ups

600/550 METER ROW

  • 3:00 Time Cap
  • 500/450m Ski
  • 1,200/1,100m Bike Erg
  • 30/24 Calorie Echo Bike

FARMER’S CARRY

  • Reduce Loading/Distance
  • Sub Kettlebells or Plates
  • 1:00 Farmer’s Carry March in Place
  • 1:00 Farmer’s Carry Hold
  • 10 Dumbbell Box Step-ups
  • Plate Hug Carry
Movement prep

2:00 Easy Run
0:30 Active Dead Hang
10 Kipping Swings
2:00 Easy Row
20m Farmer's Carry (Light)

At Workout Weight:
200m Run
5 Toes to Bar
200m Row
20m Farmer’s Carry