WOD: Thursday, January 29th, 2026 (Burpee Day 3)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 350 Meter Row/Ski OR 600 M Bike 
  • 6 Hang Power Cleans (115/85) 
  • 6 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • 250 Meter Row/Ski OR 500 M Bike 
  • 4 Hang Power Cleans (135/95) 
  • 4 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 5 Minutes 

  • 150 M Row/Ski OR 300 M Bike 
  • 2 Hang Power Cleans (155/105) 
  • 2 Strict Handstand Push Ups 

*CRX: (135/95) / (155/105) / (185/125) (Same Reps) 

*3 Total Scores:

  • Rounds + Reps completed for each AMRAP 
  • Completing full distance = 2 reps
  • Completing half distance = 1 Rep 

*Strict Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats (NO Kipping) 
  • Hand Release Push Ups (12 – 8 – 4 Reps) 
  • DB Strict Press (6-4-2 Per Side) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 350 Meter Row/Ski OR 600 M Bike 
  • 12 Russian KB Swings (24K/16K) 
  • 6 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • 250 Meter Row/Ski OR 500 M Bike 
  • 8 Russian KB Swings (24K/16K) 
  • 4 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 5 Minutes 

  • 150 M Row/Ski OR 300 M Bike 
  • 4 Russian KB Swings (24K/16K) 
  • 2 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)