Warm up
3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)
Front Squat
5x3
Work up to a heavy set for the day, in the range of 75-85%
Conditioning
4 rounds for time:
9 clean and jerks 155/105 lbs
15 burpees over the bar
21 toes to bars
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatch
Every 90 sec for 10 rounds (15 min):
2 snatches
Note: perform each double between 70-80%
Conditioning
For time:
40 double unders
24 hang snatches 95/65 lbs
60 double unders
18 hang snatches 115/80 lbs
80 double unders
12 hang snatches 135/95 lbs
Warm up
2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike
Endurance
5 rounds, for max reps, 1 min per station ("Fight gone bad" style):
Assault bike for calories
American KBS 24/16 kg
Cal ski
Sandbag carries for max distance
Power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Row for calories
Rest
Warm Up
Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Rack Lunges
4 set of 10 alternating back rack lunges
Working sets should be around 70% of your 1RM back squat - increase load from 2 weeks ago
Gymnastics & Core
Warm up
3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts
Shoulder press
5x3
Work up to a heavy set for the day, in the range of 75-85%
Deadlift
Build up to and perform 5 singles between 80% and 85% of 1RM
Conditioning
Warm up
3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 overhead squats
**Build up on weight throughout
Barbell cycling & Conditioning
For time:
500m/400m row
50 hang power cleans 115/80 lbs
50 pullups
50 snatches 115/80 lbs
500m/400m row
Time cap: 28 min
Accessory
Wodapalooza 2026 Gauntlet remix - teams of 2, 26 min AMReps:
Buy-in
70 ping pong wall balls 20/14 lbs
10 synchro burpees
60 box jumps 24/20 in
10 synchro burpees
50 alternating DB snatches 50/35 lbs
10 synchro burpees
40 DB box steps over 24/20 in, 50/35 lbs
10 synchro burpees
-- then, in the remaining time, asceding ladder of, one partner working at a time:
5-10-15-20...
Clean
Alternating lunges
Shoulder to overheads
Warm up
3 rounds:
10 cal row
10 thrusters (increasing load)
10 cal row
10 alternating lunges
Open 26.3
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk
Every 90 sec for 10 rounds (15 min):
2 clean & jerks
Note: perform each double between 70-80%
Conditioning
Every 90 sec for 3 rounds, rotating through (18 min):
Ski for calories
Bike for calories (assault or Erg)
Row for calories
Single DB devil presses 50/35 lbs
Warm up
2 rounds of:
200m row
5 KBS
5 box jumps
5 pushups
Endurance
In a 16 min window:
Buy-in: 3 rounds for time:
400m run
40 ft. sled push 150/120 lbs
10 box jumps 24/20 in
then, in the remaining time, AMRAP:
10 double DB deadlifts 50/35 lbs
10 pushups
-- rest 4 min
In a 16 min window:
Buy-in: 3,000m/2,400m row
then, in the remaining time, AMRAP:
10 American KBS 24/16 kg
10 V-ups
10 burpees