November 7, 2026
Daily Session — November 7, 2026
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Warm-Up
General (8:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Ring Rows 10 Push-Ups 10 Hollow Rocks 10 Hip Extensions (or Good Mornings with no load) Specific (12:00): 2 Rounds: 10 Kip Swings 5 Scap Pull-Ups 3 Kipping Pull-Ups (or 5 Ring Rows if scaling) With one light dumbbell, then both dumbbells at light weight: 5 Dumbbell Front Squats 5 Dumbbell Push Presses 5 Dumbbell Thrusters Build to workout weight: 5 Thrusters at ~50%, 5 at ~75%, 5 at workout weight Then 1 Round at workout pace (not faster): 200 m Run 5 Dumbbell Thrusters at workout weight 5 Pull-Ups (or Ring Rows) Self-check: if the 5 thrusters at workout weight were smooth and you linked 5 pull-ups with 1-2 breaks at most, do Rx. If the thrusters slowed down or the pull-ups needed more than two breaks, choose the scaled version so you can keep moving for all 4 rounds.
Coach's note: Primes the quads, hips and shoulders for 60 dumbbell thrusters and the lats and grip for 40 pull-ups, with the runs warming up your calves and breathing. If the workout-weight thrusters and pull-ups felt easy at a pace you could hold for 20 minutes, go Rx; if not, scale and hold a steady effort.
Long Haul
4 Rounds for Time:400 m Run15 Dumbbell Thrusters (35/25 lb)10 Pull-Ups Thrusters use two dumbbells.
Coach's note
- Stimulus
- Long aerobic grind, about 15-19 min. Aim for even rounds of roughly 4:00-4:30. Don't sprint the first run: if you redline early, thrusters and pull-ups fall apart in rounds 3 and 4.
- Muscles
- Legs on the run, then quads, glutes and shoulders on thrusters, then lats and grip on pull-ups. Quads get hit twice each round, and shoulders and grip carry from thrusters into pull-ups.
- Strategy
- Run at about 75-80% effort and repeat it every round. Thrusters 8-7 with one breath between. Pull-ups 5-5 every round. Keep each transition under 10 seconds, and don't stand around.
- Scaling
- Aim for 14-18 min. Use 300 m run, thrusters 20/10 lb and 10 ring rows per round. Thrusters 8-7, ring rows in one or two sets. Choose a load you can move without long rests.
Cool-Down
3:00 Easy Walk or Light Jog Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 0:30 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: Quads and hip flexors took the load from 60 thrusters and 1.6 km of running, so the couch stretch targets them. The lat stretch opens up the 40 pull-ups, and the forearm smash eases the grip that held the dumbbells and the bar.
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