WOD: Thursday, February 12th, 2026 (Burpee Day 17)

Posted by & filed under .

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 M Row / 200 M Runner / 500 M Bike
  • 3 Front Squats (ascending weights)
  • :15s Hollow Hold 

*Front squats come from the ground only 

——————————————————————————————————–

Workout: For Time 

1000 M Row / 800 M Runner / 2400 M Bike 

-into- 

  • 45 Ab-Mat Sit Ups 
  • 10 Front Squats (115/85)
  • 30 Ab-Mat Sit Ups 
  • 10 Front Squats (135/95)
  • 15 Ab-Mat Sit Ups 
  • 10 Front Squats (155/105)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike 

*CRx: (135/95)(155/105)(185/115) (Same reps as Rx)

——————————————————————————————————–

Cardio Option: For Time 

1000 M Row / 800 M Runner / 2400 M Bike 

-into- 

  • 45 Ab-Mat Sit Ups 
  • 20 DB/KB Goblet Squats (24K/16K)(50/35)
  • 30 Ab-Mat Sit Ups 
  • 20 DB/KB Goblet Squats (24K/16K)(50/35)
  • 15 Ab-Mat Sit Ups 
  • 20 DB/KB Goblet Squats (24K/16K)(50/35)

-Then-

1000 M Row / 800 M Runner / 2400 M Bike 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations