October 25, 2026
Daily Session — October 25, 2026
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Warm-Up
General (8:00): 3:00 Easy Jog, Bike or Row (conversational pace) Then 2 Rounds, steady and relaxed: 8 Cat-Cow 5 World's Greatest Stretch (each side) 10 Glute Bridges 10 Dead Bugs (alternating, slow) 10 Slow Air Squats (full depth, 2-second pause at the bottom) Specific (10:00): 2 Rounds: 5 Box Air Squats (touch and go, tall chest) 5 Sit-Ups (anchor feet or use a partner, arms reaching overhead) Then 2 Rounds, building toward workout pace: 10 Air Squats 8 Sit-Ups Rest 45 seconds between rounds Then 1 short test round at workout pace: 10 Air Squats 10 Sit-Ups Self-check: if you can move 10 squats and 10 sit-ups without pausing, with full depth, no neck pulling and steady breathing, go Rx (30-20-10). If your depth gets shallow, your heels lift or your hips fatigue, take the scaled version (21-15-9 with box air squats).
Coach's note: Warms up the quads, glutes and hip flexors for 60 air squats and the abs for 60 sit-ups, and eases the low back and tailbone into the sit-up range. If the 10-and-10 test round felt smooth, go Rx; if depth or sit-up control broke down, scale to the box squats and 21-15-9. You should feel warm and loose, not fatigued.
Ground Game
For Time:30-20-10Air SquatsSit-Ups
Coach's note
- Stimulus
- A fast bodyweight burner: aim for 4:30-6:00 at Rx. It should burn and keep your breathing high, but do not sprint the 30 squats, or the sit-ups will fall apart.
- Muscles
- Quads and glutes first, then abs and hip flexors. The hip flexors work in the sit-ups right after the quads are loaded, so the legs feel heavy when you lie down.
- Strategy
- Squats: 30 as 15-15, then 20 as 10-10, and 10 unbroken, with 3-4 deep breaths between sets. Sit-ups: 30 as 15-15, 20 as 10-10, and 10 unbroken. Keep a pace you can hold for the whole round of 30.
- Scaling
- Scaled 21-15-9 with box air squats should land at 3:30-4:30; sit to the box and stand without bouncing. If sit-ups are slow, use an abmat and keep the rep scheme, aiming to finish inside the time window.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Figure-Four Glute Stretch (each side) 1:00 Foam Roll Quads (each leg) 1:00 Cobra or Sphinx Pose 1:00 Child's Pose 1:00 Supine Spinal Twist (each side)
Coach's note: The air squats hit your quads and glutes, and the sit-ups worked your abs and hip flexors. The couch stretch and quad foam roll address the first, the figure-four opens the hips, and the cobra lengthens the abs. Child's pose and the spinal twist settle the low back after all those sit-ups.
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