October 7, 2026
Daily Session — October 7, 2026
Warm-Up
General (6:00): 3:00 Easy Jog or Row Then 2 Rounds: 10 Air Squats 10 Good Mornings (hands behind head, hips back) 10 Scap Push-Ups 10 Hollow Rocks 5 Inchworms to Push-Up Specific (10:00): 1 Round: 10 Kettlebell Deadlifts (light bell) 10 Russian Swings (light bell, to chest height) 5 Incline Push-Ups (hands on a box) 5 Slow Full Push-Ups (chest to floor, body in one line) Build the kettlebell load: 5 Swings to eye level at light weight, 5 at ~75%, 5 at workout weight Wrist and rope prep: 30 sec Single-Unders at an easy pace Then 2 Rounds at workout pace: 5 Kettlebell Swings at workout weight 5 Push-Ups 10 Single-Unders Self-check: if you can do 10 chest-to-floor push-ups with a straight body line and your swings reach eye level without your lower back rounding or your grip fading, do Rx. Otherwise take the scaled version.
Coach's note: Primes the hamstrings, glutes and lats for the swings, the chest, triceps and shoulders for the push-ups, and the calves and wrists for the rope. By the end you should feel warm through the hips and shoulders with a slightly raised heart rate, not tired. If the workout-weight swings reached eye level on an easy hip snap and the push-ups were crisp, Rx will keep the stimulus.
Double-Under Practice
EMOM 8: 10 Power Single-Unders (jump tall, fast wrists, rope turning faster than your jump) Then up to 5 Double-Under attempts Rest for the remainder of the minute Scaled: 20 sec of fast Single-Unders, then 5 Double-Under attempts. Stop early if your calves feel tight. Self-check: if you can string together 10 or more double-unders in a row, or hit 5 in a row on most minutes, do Rx double-unders. If not, do 60 single-unders and keep the rope moving.
Coach's note: Keep this to low-volume rope mechanics, staying tall with small wrist circles, because your calves and shoulders still need to survive 12 minutes of swings and push-ups. Stop attempting doubles once your form falls apart. The self-check here decides between 30 double-unders and 60 singles.
Pendulum
AMRAP 12: 10 Kettlebell Swings (53/35 lb, to eye level) 10 Push-Ups (chest to floor) 30 Double-Unders
Coach's note
- Stimulus
- Steady, hard, continuous 12 minutes. Aim for about 8-10 rounds at Rx. Don't sprint round 1: if you redline early, the push-ups and rope will fall apart by round 5.
- Muscles
- Glutes, hamstrings and grip on swings, then chest, triceps and shoulders on push-ups, then calves and forearms on the rope. Calves already did the double-under EMOM, so expect them to tire sooner.
- Strategy
- Swings unbroken. Push-ups 10 unbroken early, then 6-4 once they slow; rest only while the rope is in your hand. Double-unders in sets of 15-15, or 10-10-10 if trips are likely. Stay relaxed; hold a pace you could keep for 12 minutes.
- Scaling
- Target 8-10 rounds at the scaled load. Use 35/25 lb swings to chest height, hands-elevated push-ups, and 60 single-unders (2:1 for 30 double-unders). Pick a push-up height you can do 10 unbroken in round 1.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Hamstring Stretch (each side, strap or hands on shin) 1:00 Doorway Pec Stretch (each side) 1:00 Overhead Triceps and Lat Stretch (each side) 1:00 Wall Calf Stretch (each side) 1:00 Forearm and Wrist Stretch (palms down, then palms up) 1:00 Child's Pose with Arms Reaching Long
Coach's note: Swings hammered your hamstrings, glutes and lats, so the hamstring stretch and the child's pose reach target those. The push-ups loaded your chest and triceps, which the doorway pec and overhead triceps stretches address. The wall calf stretch and forearm work cover the rope and your grip on the kettlebell.
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