Daily training
2026-10-17
General Warm-Up15 min
- 3:00 on any machine, 0:05 burst every 1:00
- 2:00 Single-Leg Bent Knee Hold (1:00/side)
- 20 Single KB Front Rack Split Squats (10/side)
- 1:00 Bear Walks (0:30 forward, 0:30 backward)
- 10 Tuck Jumps
“Sasquatch”35 min
7 Rounds For Time:
100-Meter Farmer's Carry, 70 / 50 lbs
100-Meter Run
10 Burpee Box Jumps (24″/20″)
10/8 Calorie Row
- Rest 1:00 Between Rounds
Time Cap: 35 Minutes
Score: Total Time (Including Rest)
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
Stimulus
- Overview: These grindy intervals build your lactate threshold through repeated rounds with short rest. Each round should feel sharp and take roughly 2:45 to 3:15.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). No carry should take longer than 1:30. If you cannot achieve that, please adjust your weight.
- Run: The short run is intended to be completed as a sprint effort.
- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding. No set should take longer than 1:30.
- Row: The short row should be completed at a sprint effort (around 0:30) to end each round.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate-Heavy
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 25-29 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
Strategy
- We want consistent round splits, so aim to hold a moderate, repeatable effort. We want round 7 to still feel strong and not have a drop-off in pace.
- Hook-grip the dumbbells on the carry and hold them far forward in your hands to save your grip. Target unbroken carries as long as your carry pace doesn't slow.
- Move steadily on the burpee box jumps, using the same footwork for each rep.
- Hit the rows as a hard sprint to close each round.
Substitutions
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
- Plate Hug Carry
100 METER RUN
- 10/8 Calorie Row
- 8/6 Calorie Ski
- 10/8 Calorie Bike Erg
- 8/6 Calorie Echo Bike
- 0:30 Effort on Treadmill/Runner
- 10 Shuttle Runs (1 rep = 10m)
BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-ups
- Burpees Only
- Box Jumps Only
10/8 CALORIE ROW
- 8/6 Calorie Ski
- 10/8 Calorie Bike Erg
- 8/6 Calorie Echo Bike
- 100m Run
- 0:30 Effort on Treadmill/Runner
- 10 Shuttle Runs (1 rep = 10m)
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[TEAMS OF 2 VERSION]:
30:00 AMRAP:
Partner 1:
Accumulate Row Meters
Partner 2:
100-Meter Farmer's Carry, 50 / 35 lb
100-Meter Run
10 Burpee Box Jumps (20″/16″)
* Switch Stations When P2 Finishes BBJ
Score: Total Row Meters
- Notes: There is no rest built into this team workout. Both partners are always working. One partner rows while the other completes the carry, run, and burpee box jumps. Switch stations each time one partner completes the burpee box jumps.
- Target Score: 7,000-8,000 Meters (M), 6,300-7,200 Meters (W), 6,600-7,600 Meters (M/W)
Movement prep
2:00 Easy Row
400m Easy Run
5 Burpees
6 Box Step-ups
20m Farmer's Carry (light)
At Workout Pace/Weight:
50m Farmer's Carry
100m Run
3 Burpee Box Jumps
5 Calorie Row