WOD: Wednesday, June 3rd, 2026 (Burpee Day 128)

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s Hip Thrusts   
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 min cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 5 Deadlifts (ascending weights) 
• 10 Double Unders OR 20 Singles 

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Workout: 2 intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 5 Minutes 

• 5 Deadlifts (225/155) 
• 10 Hand Release Push Ups 
• 20 Double Unders 

-Rest 2 Minutes and Repeat- 

*CRx: 5 DL (245/175) 

*4 Total Scores:

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

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Cardio Option: 2 intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 5 Minutes 

• 10 Russian KB Swings (24K/16K) 
• 10 Hand Release Push Ups 
• 20 Double Unders 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

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

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)