WOD: Tuesday, April 28th, 2026 (Burpee Day 92)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Toes to Bar 
  • 12 Alt Front Rack Lunges (115/85) 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Burpees Over Bar 
  • 12 Alt Front Rack Lunges (115/85) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Toes to Bar 
  • 12 Alt DB Lunges (50×2/35×2)

-THEN-

  • 500 Meter Run 

-into-

3 Rounds 

  • 15 Burpees Over DBs 
  • 12 Alt DB Lunges (50×2/35×2)


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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations