November 1, 2026
Daily Session — November 1, 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: 10 Air Squats 8 Good Mornings (hip hinge, soft knees) 8 Inchworms with a Push-Up 10 Glute Bridges 10 Hollow Rocks Specific (10:00): 2 Rounds: 5 Slow Reverse Lunges per leg (bodyweight, tap the knee, stay tall) 5 Step-Back Burpees Then 2 Rounds, building toward workout pace: 10 Alternating Reverse Lunges 5 Burpees Rest 1:00, then 1 Round at workout pace: 10 Alternating Reverse Lunges 5 Burpees Self-check: if the 5 burpees feel smooth (about 20 seconds or less) and you could repeat the 10 lunges + 5 burpees pairing without stopping, do Rx (10 burpees). If you slow down a lot or your lunges lose balance, take the scaled step-back burpees (8).
Coach's note: Primes the quads, glutes and hamstrings for 100 reverse lunges and the chest, triceps and shoulders for 50 burpees, at an easy Sunday pace. If the half-round at workout pace felt controlled and your breathing settled quickly, go Rx; if the burpees fell apart, choose the 8 step-back burpees and keep moving. You should finish warm and slightly breathless, but not tired in the legs.
Foot Soldier
5 Rounds for Time:20 Alternating Reverse Lunges10 Burpees Count total lunge reps.
Coach's note
- Stimulus
- Steady and uncomfortable, about 8-10 min for 100 lunges and 50 burpees. Not a sprint: if you blast rounds 1-2, your quads will fail and the lunges fall apart by round 4.
- Muscles
- Quads and glutes work in the lunges, then the burpees hit the quads again plus chest, triceps and shoulders. The legs never recover, so the later lunge sets are where it bites.
- Strategy
- Lunges in 2 sets of 10 (or 20 unbroken if your legs are fresh), with a short shake-out only between sets. Burpees at a steady, repeatable pace with no resting on the floor. Aim for even rounds of about 1:50.
- Scaling
- Stay in the 8-11 min window. Use the scaled 8 step-back burpees per round, with 20 lunges unchanged. If balance is the issue, shorten the step and lightly tap the back knee. Keep 5 rounds.
Cool-Down
3:00 Easy Walk or Bike Log your score (and your total lunge reps). Then: 1:00 Foam Roll Quads (each leg) 1:00 Couch Stretch (each side) 0:45 Pigeon Pose (each side) 1:00 Down Dog, pedaling out the calves
Coach's note: The reverse lunges hammered your quads, glutes and hip flexors: the foam roller and couch stretch address the quads and hips, and pigeon opens the glutes. Down dog stretches the calves and hamstrings that stabilized every lunge and also opens the shoulders that took the burpee push-ups.
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