Workouts
Experimental

Daily training

2026-10-01

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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)
  • 20 Half-Kneeling Single-Arm Arnold Press (10/side)
  • 10 Bent Over Y-T-I Complexes
  • 10 Medball Slams
“Slipstream”35 min

7 Rounds For Time:
10 Double DB Hang Power Snatches, 35 / 25 lbs
20 Sit-ups
30/24 Calorie Echo Bike

Time Cap: 35 Minutes

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus
  • Overview: Approach this longer threshold grind at a pace that is challenging, but you can hold the entire workout. Aim for rounds near 4:00 to 5:00. It should feel very cardio-heavy, with fatigue accumulating in the shoulders, core, and legs.
  • Dumbbell Hang Power Snatches: Set up with your feet shoulder-width apart or slightly wider. The rep starts from the hang position with the dumbbells between your legs. It ends with the dumbbells overhead, finishing with arms locked out and knees and hips extended. Choose a dumbbell weight you can complete unbroken when fresh and with no more than 1 break per set in this workout.
  • Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
  • Intended Intensity: RPE 6-8
  • Target Loading: Light-Moderate
  • Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
  • Target Score: 28-32 Minutes

*If time-capped, add 1s to your score for every incomplete rep.

Strategy
  • Aim for nearly even splits across all seven rounds. Immediately settle into a rhythm you can hold, and expect that comfortable early pace to feel more challenging by round 4. No movement should ever stop you in your tracks.
  • Dumbbell Hang Power Snatches: Drive through your legs and hips to move the dumbbells overhead, keeping them close to your body both on the way up and down.
  • Sit-ups: Move steadily and use these to catch your breath before the bike.
  • Bike: About half of this workout will be spent on the bike. Ride at a moderate pace (RPE 6-8) that allows you to step off and get right into the next round of snatches.
Substitutions

DOUBLE DUMBBELL HANG POWER SNATCH

  • Reduce Loading/Reps
  • Barbell Hang Power Snatches, 65 / 45 lb
  • Double Dumbbell Hang Clean & Jerks
  • Single Dumbbell
  • Plate Hang to Overhead
  • Kettlebell Swings, 53 / 35 lb

SIT-UPS

  • Reduce Reps
  • Hollow Rocks
  • Tuck Crunches
  • Plank Shoulder Taps

25/20 CALORIE ECHO BIKE

  • 30/24 Calorie Row
  • 25/20 Calorie Ski
  • 30/24 Calorie Bike Erg
  • 400m Run
  • 2:00 Effort on Treadmill/Runner
  • 32 Shuttle Runs (1 rep = 10m)
Movement prep

2 Rounds:
1:00 Easy Bike
6 Light Dumbbell Hang Power Snatches
5 Sit-ups

1 Round at Workout Weight:
5 Hang Power Snatches
5 Sit-ups
5 Calorie Bike