Workout Sneak Peek
03.23-03.29.2026
WOD – Sun, Mar 22
WOD – Sun, Mar 22
ACCESSORY (Weight)
6 Rounds
3 DB Bench Complexes
6 DB Plank Rows
Rest 1:30
GOALS + GUIDANCE: 1 Complex = single arm right + single arm left + bench press. While one arm works, the other is holding in an extended position. Plank rows are 6 total reps. Choose a weight where you can keep the integrity of the plank. Go as […]
WOD – Sat, Mar 21
WOD – Sat, Mar 21
ENDURANCE (Time)
In Teams of 2
2000m Row
300 Double Unders
100 Deadlifts
1500m Row
250 Double Unders
70 Deadlifts
1000m Row
150 Double Unders
50 Deadlifts
MCx: 135/95, 185/135, 225/155
MAx: 115/75, 135/95, 185/135
MVx: 1500m, 1500m, 1000m, singles, 95/65, 115/75, 135/95
GOALS + GUIDANCE: Share the work with your buddy anyway you’d like. We suggest every 250-500m on the row, every “mess up” on the dubs […]
WOD – Fri, Mar 20
WOD – Fri, Mar 20
CONDITIONING (Time)
10-9-8-7-6-5-4-3-2-1
Pull Ups
Shoulder to Overhead
MCx: 135/95
MAx: banded, 95/65
MVx: ring rows, 65/45
GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you break the jerks, only break them once. Target 10 min (12 cap).
ACCESSORY (Checkmark)
3 Sets
:60 Max Rep Toes to Bar
:60 Max Rep Hollow Rocks
:60 Rest
[…]
WOD – Thu, Mar 19
WOD – Thu, Mar 19
STRENGTH
Back Rack Lunge (Weight)
CONDITIONING (Time)
6 Rounds
200m Run
12 Box Jump Over, 20″
MAx: step up and over
MVx: 150m, step up
GOALS + GUIDANCE: The run will take :60 or less and the box jump overs :45-:60. Target 12 minutes (15 […]
Back Rack Lunges
5 x 3, Across
Rest 2:00
RPE 8/10 or 70-80%