Workouts
Experimental

Daily training

2026-09-24

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 2:00 Pec Stretch Against Wall (1:00/side)
  • 10 Tempo Ring Rows
  • 10 Clapping Push-ups
  • 0:30 Ring Support Hold
“Speed Limit”24 min

24:00 AMRAP:
Max Meter Row

Every 3:00 [Starting at 0:00]:
15 Push-ups
50-Meter Farmer’s Carry, 70 / 50 lbs

Score: Total Row Meters

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: This is a play on the workout “Cruise Control” from 1/14/2026. This workout primarily taxes the grip, shoulders, and upper back.
  • Workout Flow: The workout starts with the push-ups + carry. After completion, complete max meters on the rower until the next 3-minute mark. Every 3:00, you'll complete the push-ups + carry. Those stations should not exceed 2 minutes, giving you at least 1 minute on the rower.
  • Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
  • Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Each carry should be able to be completed unbroken or with no more than one break.
  • Intended Intensity: RPE 6-8
  • Target Loading: Moderate-Heavy
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 3,000-3,700 Meters (M), 2,700-3,300 Meters (W)
Strategy
  • Your first push-up/carry to start the workout can be completed very quickly. You don't need to be conservative here. After that, settle into a pace that you can hold for the next ~20 minutes.
  • Move quickly and efficiently through the push-ups/carry. Quick sets and smooth transitions matter more than pushing intensity here.
  • The moment your push-up reps start to slow, go down to your knees, take a quick break and shake out your arms, then get right back to your push-ups.
  • Try to hook-grip the dumbbells during the farmer's carry 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.
  • Your transitions in/out of the rower can eat up a lot of time if you're not intentional.
Substitutions

ROW

  • Ski
  • Bike Erg
  • Echo Bike
  • Run
  • Treadmill/Runner
  • 10-Meter Shuttle Runs

PUSH-UPS

  • Reduce Reps
  • Box Push-ups (Hands Elevated)
  • Push-ups from Knees
  • 30 Plank Shoulder Taps
  • Dumbbell Bench Press
  • Dumbbell Floor Press

FARMER’S CARRY

  • Reduce Loading/Distance
  • Sub Kettlebells or Plates
  • 0:30 Farmer’s Carry March in Place
  • 0:30 Farmer’s Carry Hold
  • 10 Dumbbell Box Step-ups
  • Plate Hug Carry
  • 10 x 10-Meter Shuttle Runs
Movement prep

2:00 Row, Building in Intensity
10 Push-ups
20-Meter Farmer's Carry
10 Air Squats
0:30 Moderate-Hard Row