WORKOUTS POSTED IN ADVANCE

Posted July 24, 2018 by Diogo Dias & filed under Workout of the Day.

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

WOD: Saturday, April 4th, 2026 (Burpee Day 68)

Group Dynamic Warmup:

Glute Bridge Hip Thrust Tabata – 2 Minutes
:20s Glute Bridge Hold – :10s Hip Thrusts
Banded Hamstring Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Deadlifts (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

21 Deadlifts (225/155)
21 Handstand Push Ups

-Then-

800 Meter Run

-into-

15 Deadlifts (225/155)
15 Handstand Push Ups

-Then-

800 Meter Run

-into-

9 Deadlifts (225/155)
9 Handstand Push Ups

*CRx: Strict Handstand Push Ups Only

*Handstand Push Up Scaling Options:

Scale Reps OR Distance with ab-mats
Plyo Box HSPU (same reps as Rx)
Med-Ball Push Press (20/14) (42-30-18 Reps)

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Cardio Option: For Time

42 Russian KB Swings (24K/16K)
21 Handstand Push Ups

-Then-

800 Meter Run

-into-

30 Russian KB Swings (24K/16K)
15 Handstand Push Ups

-Then-

800 Meter Run

-into-

18 Russian KB Swings (24K/16K)
9 Handstand Push Ups

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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