WOD: Sunday, September 27th, 2026

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Push Presses (ascending weights) 
  • :15s Hollow Hold 

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Workout: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 28 Crossover Single Unders
  • 14 Ab-Mat Sit Ups
  • 7 Push Presses (115/75) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

  • Calories completed for each interval 
  • Rounds + Reps completed for each interval 

*Crossover Single Under Scaling Options:

  • 28 Double Unders 
  • 56 Single Unders

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Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 28 Crossover Single Unders
  • 14 Ab-Mat Sit Ups
  • 7 DB Push Presses (50×2/35×2)

-Rest 2 Minutes and Repeat-

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold