WOD: Wednesday, May 20th, 2026 (Burpee Day 114)

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Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats
  • Couch Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats come from the ground 

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Workout: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc 

  • Calorie Row/Bike/Ski 
  • Front Squats (155/105) 
  • Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 M Row/Ski OR 1200 M Bike 

*Two Scores

  • Last full round completed + partial reps for Part A
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc 

  • Calorie Row/Bike/Ski 
  • Double DB Front Squats (50×2/35×2) 
  • Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 M Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 DB Side Bends (50/35)