Workouts
Experimental

Daily training

2026-11-05

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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
“Open Water”30 min

5 Rounds For Time:
600 Meter Run
15 Ring Rows
15/12 Calorie Row
50 Double Unders

Time Cap: 30 Minutes

Stimulus
  • Overview: In this cyclical threshold piece, running is the movement you'll spend the most time on. Target a sustainable pace that you can repeat five times. Each round should take less than 6:00.
  • The gym movements primarily tax the upper body, so those muscles will likely feel fatigued for the double unders, but the runs should allow enough of an upper body reprieve for strong sets throughout.
  • Ring Row Standard: Set the rings so the bottom of each ring is level with the bottom of your sternum when standing. Sit directly beneath the rings with your legs straight in front of you and plant your heels there. Lift your hips into a straight-body plank while hanging from the rings. This is your starting position for all ring rows.
  • Ring Rows: Should be able to be completed in 1-2 sets throughout. With palms facing away from you/towards you, pull your chest to the rings. Do not sag your hips at the bottom of the reps. No kipping. To make these less challenging, the simplest modification is to raise the ring height, creating an easier angle to pull from.
  • Intended Intensity: RPE 6-8
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 23-27 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (300m = 1 rep)

Strategy
  • Target a sustainable pace on the run (roughly 10k pace), no more than one break on the ring rows, a moderate effort row, and unbroken double unders. We always want to be moving!
  • Build your workout around the ring rows in order to do those in as few sets as possible.
  • Overall, we want this to feel smooth and steady, so avoid rushing any one movement.
Substitutions

600 METER RUN

  • 750/675m Row
  • 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)

RING ROWS

  • Adjust Angle
  • Decrease Reps
  • Inverted Barbell Rows
  • Alternating Dumbbell Plank Rows
  • Dumbbell or Barbell Bent Over Rows

15/12 CALORIE ROW

  • 12/10 Calorie Ski
  • 15/12 Calorie Bike Erg
  • 12/10 Calorie Echo Bike
  • 200m Run
  • 1:00 Moderate Effort on Treadmill/Runner
  • 16 Shuttle Runs (1 rep = 10m)
  • 15 Burpees

DOUBLE UNDERS

  • Reduce Reps
  • 75 Single Unders
  • Plate Hops
  • Lateral Skater Hops
  • 10 Burpees
Movement prep

2 Rounds:
200m Run
5 Ring Rows
1:00 Easy Row
15 Double Unders