November 8, 2026
Daily Session — November 8, 2026
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Warm-Up
General (7:00): 2 Rounds, easy and steady: 200 m Easy Jog 10 Air Squats 10 Scap Push-Ups 10 Alternating Reverse Lunges 10 Hollow Rocks Specific (11:00): 1 Round: 2 x 50 m Build-Up Strides (jog to ~80% effort) 8 Walkouts to Push-Up Push-up progression: 5 Incline Push-Ups (hands on a box or rig) 5 Push-Ups from the floor, slow and full range Sit-up and V-up progression: 8 Dead Bugs 6 Tuck-Ups 5 V-Ups, controlled Then 2 Rounds at workout pace (rest 45 sec between rounds): 100 m Run 5 Push-Ups 5 V-Ups Self-check: if you can do 8-10 clean floor push-ups with a flat back, chest touching the ground, and 5 V-Ups with hands and feet meeting, do Rx. If your hips sag, your chest doesn't reach the floor, or the V-Ups turn into half-reps, choose the scaled version (incline push-ups and sit-ups with a shorter 150 m run).
Coach's note: Primes the calves and hamstrings for the 200 m runs, the chest, shoulders and triceps for the push-ups, and the abs and hip flexors for the V-Ups. If your hips stayed in line on the floor push-ups and the V-Ups felt crisp in the workout-pace rounds, go Rx; you should be warm and lightly breathing, not tired.
Open Field
AMRAP 12:200 m Run10 Push-Ups15 V-Ups
Coach's note
- Stimulus
- Steady, uncomfortable aerobic effort for 12 min. Aim for about 6 rounds at Rx (roughly 2:00 each). Don't sprint the runs: redlining in round 1-2 wrecks your push-ups later.
- Muscles
- Legs and calves on the run, then chest, triceps and shoulders on push-ups, then abs and hip flexors on V-ups. Tired abs and hip flexors go straight into the next run, so expect it to feel heavy.
- Strategy
- Run at about 80%, 0:50-1:00 per 200 m. Push-ups 5-5, V-ups 8-7, with short pauses only inside the sets. Hold that pace until 2:00 remains, then push to finish another round.
- Scaling
- Stay at 6-8 rounds of the scaled version (about 1:30-1:45 each): 150 m run, 8 incline push-ups, 15 sit-ups. Without room to run, row 200 m per round, which equals a 150 m run.
Cool-Down
3:00 Easy Walk or Slow Jog Log your score (rounds + reps). Then: 1:00 Standing Quad Stretch (each side) 1:00 Calf Stretch against a Wall (each side) 1:00 Couch Stretch or Low Lunge Hip Flexor Stretch (each side) 1:00 Doorway Chest Stretch (each side) 1:00 Cobra or Sphinx Stretch for the Abs 1:00 Child's Pose with Slow Breathing
Coach's note: The run and V-Ups loaded the calves, quads and hip flexors, so the calf, quad and low lunge stretches target those. The doorway chest stretch opens up what the push-ups worked, and the cobra stretches the abs after all those V-Ups. It's Sunday, so take the breathing slowly.
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