WOD: Monday, March 16th, 2026 (Burpee Day 49)

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy week before our 1RM retest

*Use a belt, knee sleeves, lifters for extra support 

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Workout: For Time 

  • 60 Double Unders
  • 15 Overhead Squats (105/65) 
  • 500 Meter Row/Ski OR 1200 M Bike 

-Then-

  • 45 Double Unders
  • 15 Overhead Squats (105/65) 
  • 350 Meter Row/Ski OR 900 M Bike 

-Then-

  • 30 Double Unders 
  • 15 Overhead Squats (105/65) 
  • 250 Meter Row/Ski OR 600 M Bike 

*Single Unders: (120 – 90 – 60) 

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Cardio Option: For Time 

  • 60 Double Unders
  • 15 Atomic Sit Ups (25/15) 
  • 500 Meter Row/Ski OR 1200 M Bike 

-Then-

  • 45 Double Unders
  • 15 Atomic Sit Ups (25/15) 
  • 350 Meter Row/Ski OR 900 M Bike 

-Then-

  • 30 Double Unders 
  • 15 Atomic Sit Ups (25/15) 
  • 250 Meter Row/Ski OR 600 M Bike 

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Core: 4 Rounds 

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