Jun 3, 2026
RX Performance Athlete
Upper Body Strength and Conditioning
ForTimeTime Cap: 12:00
Main WOD
- - 4 rounds of: 10 strict pull-ups, 12 push presses (65% 1RM), 15 box dips, 20 double-unders
Workout Of The Day
Current WODs By Track
Daily programming across RX, Everyday, Hybrid, and No Equipment tracks.
Jun 3, 2026
Everyday Athlete
Core Endurance Flow
EMOMTime Cap: 12 minutes
Main WOD
- - 20 seconds hollow body rock
- - 20 seconds arch rock
- - 20 seconds side plank hold (each side)
- - 20 seconds plank hold (front)
Jun 3, 2026
Hybrid Athlete
Moderate Tempo Conditioning
ForTimeTime Cap: 20:00
Main WOD
- - Run 2000m
- - 15 ring rows
- - Run 1000m
- - 10 handstand push-ups or pike push-ups
- - Run 800m
- - 15 kettlebell swings (24/16 kg)
Jun 3, 2026
No Equipment Athlete
Running Economy Skill and Conditioning
EMOMTime Cap: 15:00
Main WOD
- - 10 seconds fast running (90% effort)
- - Rest 50 seconds
- - 15 seconds plank hold
- - Rest 45 seconds
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