Workout of the Day
4/06/26
Strength-
Bench Press
6 Bench Press @6/10 RPE
6 Bench Press @6.5/10 RPE
4 Bench Press @7/10 RPE
4 Bench Press @7.5/10 RPE
2 Bench Press @8/10 RPE
2 Bench Press @8.5/10 RPE
6-8 controlled Ring Rows In between sets.
*Rest as needed between sets.
Metcon-
50 Wall Ball (20/14)
35 Toes to Bar
50 Box Jump Over (24/20)
35 Toes to Bar
50 Wall Ball (20/14)
go to full workout
Strength-
10 Rounds:
100m Run + 1 Back Squat @70-80% 1RM
Back Squat
*Rest as needed between sets.
Metcon
3 Sets
3 Rounds
15 Lateral Burpee Over Bar
9 Power Clean (115/80)
-rest 2 minutes between sets-
go to full workout
4/03/26
go to full workout
4/01/26
Strength-
Power Snatch
12 Minute EMOM
1 Power Snatch @70-80% 1RM Power Snatch
Metcon-
4 Rounds
30 Wall Ball (20/14)
2 Legless Rope Climbs
-rest 3 minutes-
4 Rounds
15/12 Calorie Echo Bike
3 Rope Climbs
3/31/26
Strength-
Power Clean + Push Jerk
12 Minute EMOM
1 Power Clean and Push Jerk @70-80% 1 RM Clean
and Jerk
Metcon
3 Sets
AMRAP 5 Minutes
3 Wall Walks
15 GHD Sit Ups/ 25 abmat SU
15/12 Calorie Bike Erg
Rest 2 minutes between sets.
*Pick up where you left off each set.
go to full workout
3/30/26
Strength-
Front Squat
15 Minute EMOM
1 Front Squat @70-80% 1RM Front Squat
Metcon-
AMRAP 25 Minutes
400m Run
5 Rounds of “Cindy”
5 Strict Pull Up
10 Push Ups
15 Air Squats
go to full workout
strength-
Bench Press
5×5
Chin up
5×5
metcon
• Quarterfinals 26.3
For time:
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes
÷ 155, 185, 225 lb (70, 83, 102 kg) o 225, 275, 315 lb (102, 125, 143 kg)
go to full workout
3/27/26
go to full workout
3/25/26
Strength
Power Snatch
3 Power Snatch @65% 1 RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @85% 1 RM Power Snatch
1 Power Snatch @80% 1 RM Power Snatch
1 Power Snatch @85% 1RM Power Snatch
1 Power Snatch @85+% 1 RM Power Snatch
*Rest as needed between sets.
QUARTERFINALS
WORKOUT 2
For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups
TIME CAP: 15 MINUTES
f 35-lb (15-kg) dumbbells
ô 50-lb (22.5-kg) dumbbells
3/24/26
Strength
Power Clean + Push Jerk
2 Sets
2x Power Clean & Push Jerk @70% 1RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @75% 1 RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @80% 1 RM Power
Clean and Jerk
2 Sets
2x Power Clean & Push Jerk @85% 1RM Power
Clean and Jerk
Metcon
For time
5 Rounds
10 Toes to Bar ( sub GHDs)
25ft Unbroken Handstand Walk or 3 wall walks
go to full workout
3/23/26
Strength
• Front Squat
8 Sets (new set every 1:30)
1 Front Squat
Start around 65% and work up to 90% over the course of the 8 sets.
If competing in Quarterfinals, only work up to 75-80%.
Metcon
4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower/bar
3 Power Snatch (135/95)
*Rest 2 minutes between sets.
go to full workout
Strength
• Front Squat
8 Sets (new set every 1:30)
1 Front Squat
Start around 65% and work up to 90% over the course of the 8 sets.
If competing in Quarterfinals, only work up to 75-80%.
Metcon
4 Sets
12/10 Calorie Row
9 Lateral Burpee Over Rower/bar
3 Power Snatch (135/95)
*Rest 2 minutes between sets.
