Daily training
2026-09-22
General Warm-Up15 min
- 3:00 on any machine, 0:05 burst every 1:00
- 1:00 Parallel Forward Fold Hold
- 2:00 Single Dumbbell Suitcase Carry (1:00/side)
- 20 Forward Lunges w/ Overhead Reach (10/side)
- 20 Pogo Hops
- 20 High Knees
“Deception Pass”33 min
On the 3:00 x 4 Sets:
10 Box Jumps (24″/20″)
500/450 Meter Row
- Rest 3:00 -
On the 3:00 x 3 Sets:
30 Double Unders
500/450 Meter Row
- Rest 3:00 -
On the 3:00 x 2 Sets:
10 Wallballs, 20 / 14 lb to 10/9 ft
500/450 Meter Row
Score: Sum of Slowest Round in Each of the 3 Blocks
AEROBIC POWER [VO2 MAX]
Stimulus
- Overview: This Target Tuesday workout is part of a 3-week series working toward the next benchmark workout, the 2k Row, in the last week of September, so the row is the focus of this piece. All work should be completed at a fast pace today.
- Workout Flow: Set a 33:00 running clock (11 x 3:00 intervals). You'll complete 9 total rounds of work with two built-in 3:00 rest periods.
- The buy-in movement to each set should take 0:15-0:30, and each row about 2:00 or less. Push each round to finish in 2:30 or less, leaving at least 0:30 of rest before the next window. Adjust accordingly to achieve this.
- Row: The row pace should be performed at your 2k PR pace or faster.
- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
- Intended Intensity: RPE 7-8
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 6:15-7:30
Strategy
- Start each interval aggressively, but in control. Because your score is the slowest round in each block, consistency is important. We want the same row pace in your first set of a block as your last.
- Row at your 2k PR pace or faster on every set. This is the pace you are trying to hit for next week’s benchmark.
- Box Jumps: Move at a smooth, continuous cadence that allows you to get right on the rower. Use your arms for momentum.
- Double Unders: Stay relaxed and streamlined throughout your reps, aiming for all unbroken sets. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
- Wallballs: Catch the ball as low in your squat as you comfortably can to minimize the time your body is under tension.
Substitutions
BOX JUMPS
- Decrease Reps
- Reduce Box Height
- Box Step-ups
- 20 Squat Jumps
- 20 Jumping Lunges
- Alternating Single-Leg Squats
- 20 Reverse Lunges
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Plate Hops
- Lateral Skater Hops
- 6 Burpees
WALLBALLS
- Reduce Reps/Loading/Target Height
- Dumbbell Thrusters, 25 / 15 lb
- Empty Barbell Thrusters
- Wallball Thrusters
- No Squat Wallballs
- 20 Air Squats
500/450 METER ROW
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 400m Run
- 2:00 Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
Movement prep
2:00 Easy Row
6 Box Step-ups
20 Single Unders
6 Wallball Thrusters
0:30 Moderate-Hard Row
4 Box Jumps
100m Hard Row
- Rest 0:15 -
10 Double Unders
100m Hard Row
- Rest 0:15 -
5 Wallballs
100m Hard Row