WOD: Thursday, February 26th, 2026 (Burpee Day 31)

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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 min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

1 Round 

  • 36 Ab-Mat Sit Ups 
  • 18 Deadlifts (185/125) 
  • 12 Handstand Push Ups 

-Then-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 18 Ab-Mat Sit Ups 
  • 9 Deadlifts (185/125)
  • 6 Handstand Push Ups 

-Then- 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 12 Ab-Mat Sit Ups 
  • 6 Deadlifts (185/125)
  • 4 Handstand Push Ups

*Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats
  • Plyo Box HSPU (same reps as Rx) 
  • Hand Release Push Ups (18-9×2-6×3) 

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Cardio Option: For Time 

1 Round 

  • 36 Ab-Mat Sit Ups 
  • 24 Rage Balls (20/15) 
  • 12 Handstand Push Ups 

-Then-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 18 Ab-Mat Sit Ups 
  • 12 Rage Balls (20/15) 
  • 6 Handstand Push Ups 

-Then- 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

  • 12 Ab-Mat Sit Ups 
  • 8 Rage Balls (20/15)
  • 4 Handstand Push Ups

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Core: 4 Rounds 

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