Sessions that sit outside the 12-week Comeback Protocol. Equipment-constrained days, sleep-debt adaptations, one-off workouts. Log them against the nearest Comeback day.
Saturday KB + Bike. Garage setup: 24kg KB, 40lb torpedo, Echo bike. Logs against Lift C (KB full body). RPE 7-8. ~55 min.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Echo Bike Easy Build | 1 × 4:00 | Easy | Conversational, build to moderate. |
| World's Greatest Stretch | 1 × 5/side | BW | Open hips and T-spine. |
| KB Halo | 1 × 5/dir | 24kg | Slow. Shoulder prep. |
| Bodyweight Squat | 1 × 15 | BW | Wake up hips and knees. |
| Glute Bridge | 1 × 15 | BW | Fire the posterior chain. |
| Lateral Lunge | 1 × 8/side | BW | ACL prep. No bounce at bottom. |
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| 4 rounds. 90s rest between rounds. Move with intent, don't race. | |||
| Goblet Squat | 4 × 8 | 24kg KB | Full depth. Pause at bottom. Knee tracks over toe. |
| Torpedo Strict Press | 4 × 8 | 40lb | Two hands on the torpedo. Ribs down, glutes squeezed. |
| KB Single-Arm Row | 4 × 8/side | 24kg | Hinge position. Pull to hip. Free hand braced. |
| Block | Movement | Load | Target |
|---|---|---|---|
| 5 rounds of 3 movements, 60s work + 60s rest per movement. Revised 4/18 for realistic work:rest. | |||
| 2 min | KB Swing | 24kg | 15 reps within 60s, then rest to 2:00. |
| 2 min | Echo Bike | RPE 8 | 12 cal within 60s, then rest to 4:00. |
| 2 min | Torpedo Goblet Squat | 40lb | 10 reps within 60s, then rest to 6:00. |
| Cap at 3-4 rounds if grip is cooking. Form over volume. | |||
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Echo Bike Intervals | 6 × 0:30 | RPE 8-9 | 30s hard / 30s easy. Last round all-out. |
| Easy bike spin 3 min. Couch stretch 1 min/side. T-spine opener on floor. If knee talks during goblet squats, skip Block C and ride easy 5 min instead. |
Hybrid grind. All four implements: jump rope, echo bike, 24kg KB, 40lb torpedo. Strength block first, then E2MOM conditioning, rope-and-bike flush to finish. RPE 7-8. ~55 min.
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| Jump Rope Easy Singles | 1 × 2:00 | BW | Relaxed wrists. Wake up the calves. |
| World's Greatest Stretch | 1 × 5/side | BW | Open hips and T-spine. |
| KB Halo | 1 × 5/dir | 24kg | Slow. Shoulder prep. |
| Bodyweight Squat | 1 × 10 | BW | Full depth. Knees out. |
| Glute Bridge | 1 × 10 | BW | Squeeze at top. Posterior chain on. |
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| 4 rounds. 90s rest between rounds. Move with intent, don't race. | |||
| Torpedo Goblet Squat | 4 × 10 | 40lb | Full depth. Torpedo held at chest. Knee tracks over toe. |
| KB Single-Arm Press | 4 × 6/side | 24kg | Strict. If strict stalls by round 3, switch to push press. |
| KB Bent-Over Row | 4 × 8/side | 24kg | Hinge position. Pull to hip. Brace free hand on knee. |
| Station | Movement | Load | Target |
|---|---|---|---|
| 4-station rotation. 3 full rounds (12 total intervals). Work in ~40-50s, rest the remainder of each 2-min window. | |||
| 0:00 | Jump Rope × 50 singles | BW | Finish reps, rest to 2:00. Sub double-unders × 25 if you've got them. |
| 2:00 | KB Swing × 15 | 24kg | Russian. Snap the hips. Rest to 4:00. |
| 4:00 | Echo Bike 12 cal | RPE 8 | Arms and legs. Rest to 6:00. |
| 6:00 | Torpedo Thruster × 8 | 40lb | Squat to press in one motion. Rest to 8:00. Repeat from Station 1. |
| If grip is fried after round 2, drop swings to 12 and thrusters to 6. Quality over volume. | |||
| Exercise | Sets × Reps | Load | Notes |
|---|---|---|---|
| 3 rounds. Lower the intensity. Flush, don't fry. | |||
| Jump Rope | 3 × 0:40 | BW | Easy singles. Breathe through the nose if you can. |
| Echo Bike Easy | 3 × 0:40 | Easy | Conversational pace. Legs spinning, HR coming down. |
| 40s rest between each movement. Total: 3 rounds of rope/bike/rest. | |||
| Easy bike spin 2 min. Couch stretch 1 min/side. 90/90 hip switches x 5/side. If shoulders are barking from the presses, add a doorframe pec stretch 30s/side. |
Sleep-deprived garage session. Get in, move well, get a sweat, get out. RPE 6-7 max. No grinding.
Go one bell lighter than your ego says. Sleep-deprived CNS doesn't track loads well and grip fades faster.
If you hit round 3 and you're gassed, that's your session. Three good rounds beats four trash rounds.
Drink before you start. Broken sleep tanks hydration even if you think you've been drinking enough.
| Easy spin, build from conversational to slightly breathless by min 4. Last 30 sec back to easy. |
| Exercise | Sets x Reps | Load | Notes |
|---|---|---|---|
| KB Goblet Squat | 4 x 8 | Moderate | Full depth if knee allows |
| KB Push Press | 4 x 8/side | Moderate | Legs help initiate. No strict press on no sleep. |
| KB Single-Arm Row | 4 x 8/side | Moderate | Brace free hand on bench or knee |
| DB Reverse Lunge | 4 x 6/side | Light-Mod | Controlled tempo. Sub KB deadlifts if knee talks. |
| KB Halo | 4 x 8/dir | Light | Slow. Thoracic mobility after holding a baby all night. |
| 30 sec moderate / 30 sec easy. "Could talk but would rather not" on work intervals. If legs are cooked, drop to 20 on / 40 off. |
| 90/90 hip switches, quad stretch, child's pose. Whatever feels tight. Hip flexors are probably barking from the night feeds. |
Back-to-back on broken sleep. Strength primer, short bike, then run. The run is the work. Everything else is seasoning.
The strength block is joint prep and activation. Light weight, move well, don't chase fatigue. Yesterday was the strength session.
If the run feels bad at the 10 min mark, turn around. Junk miles on day 2 of sleep debt just dig the hole deeper.
Protein + carbs within an hour. You're running a caloric deficit from the overnight feeds whether you realize it or not.
| Easy spin. Open up the legs. Yesterday's session will be sitting in your quads and glutes. |
| Exercise | Sets x Reps | Load | Notes |
|---|---|---|---|
| DB or KB Overhead Press | 2 x 6/side | Light | Strict, slow negative. Activation not strength. |
| KB Romanian Deadlift | 2 x 8 | Single 24 kg | Hinge pattern. Wake up hammies before the run. |
| KB Goblet Lateral Lunge | 2 x 5/side | Light | Opens adductors and hips for running gait. |
| Dead Hang | 2 x 20-30s | BW | Decompress. Grip recovery from yesterday's double KB work. |
| Option A — Feeling Decent | 2-2.5 miles, conversational pace the whole way. If you can't hold a sentence, slow down. | ||
| Option B — Legs Are Toast | 15 min easy jog + 5 min walk. No shame. Two days in a row on no sleep. That's the win. | ||
| Easy spin. Bring HR down. Then stretch: hip flexors, quads, calves, hamstrings. |