Today's WOD
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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