Absolutely not! We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.
Today's WOD
WOD: Monday, July 27th, 2026
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s Hip Thrust Tabata
- Couch Stretch – 1 Min per side
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Strength: Back Squat (17 Minutes)
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*Last heavy week before retest
*Use WL shoes, belt, knee sleeves if needed
*If you miss at 95% drop to 90% and finish sets there
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Workout: For Time
- 500 Meter Run
-THEN-
3 Rounds
- 28 Double Unders
- 14 Alt Front Rack Lunges (95/65)
-into-
3 Rounds
- 28 Double Unders
- 14 Toes to Bar
-THEN-
- 500 Meter Run
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Cardio Option: For Time
- 500 Meter Run
-THEN-
3 Rounds
- 28 Double Unders
- 14 Alt DB Lunges (50/35)
-into-
3 Rounds
- 28 Double Unders
- 14 Toes to Bar
-THEN-
- 500 Meter Run
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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