WOD: Saturday, April 25th, 2026 (Burpee Day 89)

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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 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

11 – 9 – 7 

  • Power Cleans (135/95) 
  • Handstand Push Ups 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 9 Power Cleans (135/95) 
  • 9 Handstand Push Ups 

*Rx+: Barbell (185/115) OR Strict Handstand Push Ups 

*CRx: Barbell (185/115) AND Strict Handstand Push Ups 

*Handstand Push Up Scaling Options: 

  • Scale reps or distance with ab-mats 
  • Plyo box HSPU (same reps as Rx) 
  • Hand Release Push Ups (21-15-9 / 3x 15 Reps) 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

11 – 9 – 7 

  • DB Power Cleans (50×2/35×2) 
  • Handstand Push Ups 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 9 DB Power Cleans (50×2/35×2) 
  • 9 Handstand Push Ups 

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Accessory Work: Pause Bench Press

  • Build to a heavy single 

*Pause is :03s at your chest 

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Core: 4 Rounds 

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