WOD: Thursday, April 30th, 2026 (Burpee Day 94)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Deadlifts (225/155) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Deadlifts (225/155) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run / 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Deadlifts (225/155) 

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Cardio Option: For Time 

1 Round 

  • 500 Meter Row / 400 M Run/ 1200 M Bike 
  • 36 Weighted Ab-Mat Sit Ups (20/14) 
  • 36 Rage Balls (20/15) 

-THEN-

2 Rounds 

  • 250 Meter Row / 200 M Run/ 600 M Bike 
  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Rage Balls (20/15) 

-THEN-

4 Rounds 

  • 125 Meter Row / 100 M Run/ 300 M Bike 
  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Rage Balls (20/15) 

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Core: 4 Rounds 

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