WOD: Saturday, May 23rd, 2026 (Burpee Day 117)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s Lateral hops, air squats, squat hold 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 3 Hang Squat Cleans (ascending weights) 
  • 5 Slow Knee Raises 

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Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • 24 Toes to Bar 
  • 12 Hang Squat Cleans (95/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 

  • 18 Toes to Bar 
  • 9 Hang Squat Cleans (115/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3:

  • 12 Toes to Bar 
  • 6 Hang Squat Cleans (135/95) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Rx+: (115/85) (135/95) (155/105) (Rx Reps) 

*CRx: (135/95) (155/105) (185/125) (Rx Reps) 

*Three Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • 24 Toes to Bar 
  • 12 DB Hang Squat Cleans (50×2/35×2) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 

  • 18 Toes to Bar 
  • 9 DB Hang Squat Cleans (50×2/35×2)

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3:

  • 12 Toes to Bar 
  • 6 DB Hang Squat Cleans (50×2/35×2) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Accessory Work: Bench Press 

5 Sets 

  • Build to a 5 rep max in 5 sets 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the ceilings