- September 06, 2026
Workout of the Day
10 rounds of 30 seconds at each station
air assault bike for calories
power snatch
drag rope double unders
rest
Today’s workout is an interval-style piece with three different stations and built-in rest. You’ll want to choose a weight for the power snatch that has you working in quick singles so you can maximize your reps in the 30-second window. Keep the bike at a high but sustainable pace. If you’re new to double unders, this is a great opportunity to work on the movement by making several attempts in the 30-second window. In the end, your score is the total number of reps completed across all 10 rounds.STRENGTH
5 sets not for time
back squat, front squat, goblet or double DB squat:
3 tempo squats w/3 second descent
5 1 & 1/4 squats
7 regular squats
(all reps done as one set)
rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
10-8-6-4-2 (AHAP)
two handed single dumbbell curl
two handed single dumbbell row
then
Max set of bench dips after each set
Rest 2+ minutes after each set