Today

Your daily schedule and completion progress for the GMTM 6X6 challenge.

Overall Challenge Completion

Day 123 of 18466.8%

Verse of the Week

"He who gets wisdom loves his own soul; He who keeps understanding will find good."

— Proverbs 19:8

Today's schedule

Monday, August 31, 2026

Phase 2Month 4

Cardio HIIT

Longer work sets to drive metabolic conditioning and work capacity.

Workout flow (today)

Duration: 45 mins (5m Warmup + 30m Main + 5m Finisher + 5m Cooldown)

Intensity: High (RPE 8)

Volume: 45s Work / 20s Rest | 3 Laps

Warm-up (5 min)

Jumping Jacks

Jumping Jacks

Work: ~1 min each

Cat-Cow

Cat-Cow

Work: ~1 min each

Bird-Dogs

Bird-Dog

Work: ~1 min each

Bodyweight Squats

Bodyweight Squats

Work: ~1 min each

Plank

Plank

Work: ~1 min each

Main workout

Choose any 5 exercises from the list below. Run 45s work / 20s rest for 3 laps.

SkiErg

SkiErg

Work: 45s

Then rest 20s before next exercise

Plyo Pushups

Plyo Pushups

Work: 45s

Then rest 20s before next exercise

Sled Pull

Sled Pull

Work: 45s

Then rest 20s before next exercise

Dumbbell Burpees

Dumbbell Burpees

Work: 45s

Then rest 20s before next exercise

Rowing Sprints

Rower

Work: 45s

Then rest 20s before next exercise

Box Jumps

Box Jumps

Work: 45s

Then rest 20s before next exercise

Broad Jumps

Broad Jumps

Work: 45s

Then rest 20s before next exercise

Battle Ropes

Rope Slams

Work: 45s

Then rest 20s before next exercise

Burpees

Burpees

Work: 45s

Finisher (5 min)

Straight through after your main set, ~1 min per exercise with no rest between moves.

Plank

Plank

Work: 1 min each

Flutter Kicks

Flutter Kicks

Work: 1 min each

Bicycle Crunches with Hollow Hold

Bicycle Crunches

Work: 1 min each

Leg Raises

Leg Raises

Work: 1 min each

Hollow Holds

Hollow Hold

Work: 1 min each

Recovery & mobility (~5 min)

Cool down after your main set. Move slowly and breathe through each stretch.

Cross-body Shoulder Stretch

1. Cross-body Shoulder Stretch

Rear Deltoid & Rotator Cuff

Pull arm across chest; keep shoulder dropped away from ear.

Hold / reps: 30–45s per side

Resets shoulder joint after pushups/rows.

Kneeling Hip Flexor Stretch

2. Kneeling Hip Flexor Stretch

Psoas / Front Hip

Tuck tailbone under (pelvic tilt) and squeeze trailing glute.

Hold / reps: 60s per side

Essential to fix 'tight hips' from running.

World's Greatest Stretch

3. World's Greatest Stretch

Hips, T-Spine, Groin

Deep lunge, rotate inside hand to sky, follow with eyes.

Hold / reps: 5 reps per side

Total body realignment; move slowly.

Thread the Needle Stretch

4. Thread the Needle Stretch

Posterior Shoulder & Mid-Back

On all fours, slide one arm under the other until shoulder touches floor.

Hold / reps: 45s per side

Releases upper back tension from planking.

Child Pose & Cat-Cow

5. Child's Pose & Cat-Cow

Lower Back & Spinal Fluid

Transition from resting on heels to spinal arching/rounding.

Hold / reps: 2 mins total

Decompresses the spine; calms the heart rate.

Supine Floor Slides

6. Supine Floor Slides

Chest & Shoulder Mobility

Lie on back, slide arms in 'W' shape overhead without arching back.

Hold / reps: 10–12 reps

Corrects 'hunch' and protects rotator cuffs.

Couch Stretch

7. Couch Stretch

Quads & Knee Joint

Kneel with back foot propped against wall/couch; stay upright.

Hold / reps: 60s per side

Top exercise for preventing knee pain/stiffness.

Calf & Achilles Wall Stretch

8. Calf & Achilles (Wall Stretch)

Lower Leg & Heel

Push against wall with one leg back; keep heel on ground.

Hold / reps: 45s per side

Prevents Achilles issues after long runs.