Daily training
2026-10-22
General Warm-Up15 min
- 3:00 on any machine, 0:05 burst every 1:00
- 2:00 Banded Front Rack Stretch (1:00/side)
- 20 Single DB Overhead Alt. Lunges (10/side)
- 10 90/90 Hip Rotations
- 15 Medball Squat Clean Thrusters
“Detour”30 min
30:00 AMRAP:
50 Double Unders
10 Devil Press, 35 / 25 lbs
Every 2:00 [Starting at 0:00]:
15/12 Calorie Row
- Pick Up Where You Left Off
Score: Rounds + Reps
Stimulus
- Overview: This threshold workout combines a jump rope and dumbbell AMRAP with a recurring calorie row that interrupts your progress. Expect the lungs, shoulders, and grip to become the biggest limiting factors. Transitions will be key as the rounds add up.
- Workout Flow: The workout starts with the row. At the top of every 2:00, you'll row, then pick up the double unders + devil press exactly where you left off until the next row comes up. You will complete 15 total rounds of rowing.
- The row should take about 1:00, leaving about 1:00 to chip away at the double unders + devil press. Expect to work through less than one full round of double unders + devil press each working window.
- Your score is the total rounds + reps of the double unders and devil press completed at the 30-minute mark (row doesn't count towards score).
- Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead. Choose a devil press weight you can cycle at a steady pace and in about 1:00 throughout.
- Intended Intensity: RPE 6-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 7-10 Rounds
Strategy
- We want an even pace we can hold for all 15 intervals. Treat this like a steady 30-minute effort.
- Row: Settle onto the rower at a pace around your 5k split plus 2-5 seconds per 500m. Get the flywheel moving immediately each time you sit down, then settle into your repeatable split. Your transitions in/out of the rower can eat up a lot of time if you're not intentional.
- Double Unders: 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.
- Devil Press: Practice your devil press mechanics in your warm-up so you can move as efficiently as possible, avoiding any unnecessary movement. Practice a couple of methods to decide what works best for you. To stand up from your burpee, you can either jump both feet up at the same time or step one foot up after another. The closer you can get to your dumbbell, the better. If your feet are further away from your dumbbell, you're more likely to need to swing the dumbbell back between your legs (extra movement) before pulling it overhead.
Substitutions
DOUBLE UNDERS
- Reduce Reps
- 75 Single Unders
- Plate Hops
- Lateral Skater Hops
- 30 Lateral Hops Over Dumbbell
DEVIL PRESS
- Reduce Reps/Loading
- Double Dumbbell Power Snatch
- Double Dumbbell Burpee Deadlift
- Alternating Single-Arm Devil Press
- Alternating Dumbbell Snatch
- Kettlebell Swings
- Burpee To Target
- Barbell Clean & Jerk, 75 / 55 lb
12/10 CALORIE ROW
- 10/8 Calorie Ski
- 12/10 Calorie Bike Erg
- 10/8 Calorie Echo Bike
- 200m Run
- 1:00 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
Movement prep
2 Rounds:
1:00 Easy Row
20 Single Unders
5 Burpees
5 Dumbbell Deadlifts (Light)
5 Dumbbell Push Press (Light)
2 Rounds at Workout Weight:
5 Calorie Row
20 Double Unders
3 Devil Press