WOD: Saturday, January 17th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row OR Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

9 – 7 – 5 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

7 – 5 – 3 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

5 – 3 – 1 

  • Strict Handstand Push Ups 
  • Deadlifts (225/155) 

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab mats 
  • Plyo Box HSPU (same reps) 
  • Hand Release Push Ups (18-14-10, 14-10-6, 10-6-2)

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Cardio Option: For Time

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

9 – 7 – 5 

  • Strict Handstand Push Ups

18 – 14 – 10  

  • Rage Balls (20/15) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike  

-into-

7 – 5 – 3 

  • Strict Handstand Push Ups 

14 – 10 – 6 

  • Rage Balls (20/15) 

-Then-

  • (45/30) Calorie Row OR (30/21) Cal Bike 

-into-

5 – 3 – 1 

  • Strict Handstand Push Ups 

10 – 6 – 2

  • Rage Balls (20/15) 

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Strength: Pause Bench Press 

  • Establish a new 1 Rep Max 

*:03s pause at chest

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Core: 4 Rounds 

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