17 August 2026

Strength

 

WOD
WORKOUT — PART 1

“ISABEL”

Main (For Time) 8min

  • 30 Snatches
    • 5 reps Touch-and-Go
    • Cycle weight while fresh
    • Option for Squat Snatch or Power Snatch
  • Score: Time

RX

  • 30 Snatches (60/43)

 

WORKOUT — PART 2

For Load

Every :30 for 10:00

  • 1 Power Snatch
    • Moderate to heavy
    • Build weight throughout
  • Score: Heaviest Weight

18 August 2026

Strength
FRONT SQUAT 1 × 2

Every 1:30 (10 Sets)

  • 2 Front Squats
  • Start Moderate
  • Gradually Build to Heavy
  • Target RPE 8–9
  • Score: Heaviest Weight

 

WOD
WORKOUT

Main

  • 12:00 AMRAP
  • 30 Air Squats
  • 2 Rope Climbs or 10 Pull-ups
  • Score: Rounds + Reps

RX

  • 12:00 AMRAP
  • 30 Air Squats
  • 3 Rope Climbs

19 August 2026

Strength
WOD
WORKOUT 34min

Main - - Teams of 2

  • 8000m Row
  • Switch every 3:00
  • Partner coming off the rower immediately completes:
    • 10 Bench Press (70/43) or 10 DB Floor Press
  • Rest until their next rowing interval

 

Individual

RX

  • 5,000m Row
  • Every 3:00, including at 0:00:
    • 10 Bench Press (70/43)  or 10 DB Floor Press (22.5/15's)
  • Score: Time

CARDIO ADJUSTMENTS

  • 10,000m BikeErg
  • 5,000m SkiErg
  • 4,000m Run

20 August 2026

Strength

 

WOD
WORKOUT 27min

Main

8 Sets

  • 48 Double Unders
  • 12 Up-Downs to a Bar
  • 12 Toes-to-Bar
    • Option: 4 Strict TTB or 12 Knee Raises
  • Rest 1:00 between Sets
  • Burpee-to-Bar target: 6" above standing reach
  • Score: Slowest Set

RX

8 Sets

  • 48 Double Unders
  • 12 Burpees to Bar
  • 12 Toes-to-Bar
  • Rest 1:00 between Sets

21 August 2026

Strength

 

WOD
WORKOUT — PART 1

Main 8min

FOR TIME

  • 9-7-5
    • Strict Pull-Ups or Ring Rows
    • Push-Ups
    • Deadlift
  • Use a weight below your Part 2 weight, or build up to Part 2
  • Score: Time

RX

FOR TIME

  • 9-7-5
    • Ring Muscle-Ups or Bar Muscle-Ups
    • Deadlift (140/90)

 

WORKOUT — PART 2

DEADLIFT 16 min

  • 5-4-3-2-1-1-1
  • Start with Workout Weight
  • Gradually Build Up in Weight
  • Score: Heaviest Weight

22 August 2026

Strength

 

WOD
WORKOUT 30min

IN TEAMS OF 2

8 Rounds

  • 200m Run — Together
  • Partner 1: 16 Wall Balls (20/14)
  • Partner 2: 16 Box Jump Overs (24/20)
  • Switch stations once both partners complete their movements
  • Score: Time