WOD: Wednesday, February 18th, 2026 (Burpee Day 23)

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s Shoulder Taps
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike
  • 3 Shoulder to overhead (ascending weights)
  • :15s Hollow Hold 

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Workout: 3 Intervals (5 Min ON / 2 Min OFF) 

Intv1: 

  • 21 Shoulder to Overhead (95/65)
  • 21 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike

Intv2: 

  • 15 Shoulder to Overhead (115/85)
  • 15 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike

Intv3: 

  • 9 Shoulder to Overhead (135/95) 
  • 9 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike

*CRx: (115/85)(135/95)(155/105) (Same Reps as Rx) 

*3 Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 Intervals (5 Min ON / 2 Min OFF) 

Intv1: 

  • 21 DB Shoulder to Overhead (50×2/35×2)
  • 21 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike

Intv2: 

  • 15 DB Shoulder to Overhead (50×2/35×2)
  • 15 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike 

Intv3: 

  • 9 DB Shoulder to Overhead (50×2/35×2)
  • 9 Weighted Ab-Mat Sit Ups (20/14)

-in remaining time complete:

  • Max Calorie Row/Ski/Bike

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)