WOD: Friday, April 10th, 2026 (Burpee Day 74)

Posted by & filed under .

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip thrusts 
  • Seated Hamstring Stretch – 1 Minute per side  

——————————————————————————————————-

Strength-Endurance: Every 2:30 Minutes x 4 Rounds

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Touch N’ Go Deadlifts 

*Rx: (185/115) / Rx+: (205/135) / *CRx: (225/155) 

*All 5 reps each round must be touch n’ go

——————————————————————————————————–

Workout: AMRAP x 16 Minutes 

  • (16/12) Cal Row OR (12/8) Cal Bike
  • 8 Alternating Front Rack Lunges (95/65) 
  • Run to the end of the driveway 
  • 8 Alternating Box Step Ups (24”/20”) 

*One score: total # of rounds + reps completed in 16 mins

——————————————————————————————————–

Cardio Option: AMRAP x 16 Minutes 

  • (16/12) Cal Row OR (12/8) Cal Bike
  • 8 Alternating DB Lunges (50/35) 
  • Run to the end of the driveway 
  • 8 Alternating Box Step Ups (24”/20”) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions