Friday 260109
Friday, January 9, 2026
Pre-WOD quick brief
Objective
Execute clean reps for the prescribed format
Score rule
Score: numeric value by workout format
Structure
3 rounds
Adjust pacing to today's format and keep final score entry precise.
Movements
- Max-reps knees-to-elbows
- Max-reps walking lunges
Official Guidance
🧠 Stimulus and Strategy▼
Today, you'll take on bodyweight couplet intervals. Find a handstand walk variation that allows for at least 30 seconds to perform the bodyweight movement each round. Shoot for at least 30 seconds to perform max reps, aiming for at least 6 knees-to-elbows and 10 walking lunges each round. If you are close, but inconsistent, with handstand walking, consider still attempting the Rx'd variation for the workout, but move on to the next movement with at least 30 seconds remaining in the interval. Have fun today!
⚖️ Intermediate Option▼
3 rounds for reps of:
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps knees-to-chests
Rest 90 seconds
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps walking lunges
Rest 90 seconds
🌱 Beginner Option▼
3 rounds for reps of:
On a 1-minute clock:
50-foot bear crawl
Max-reps hanging knee raises
Rest 2 minutes
On a 1-minute clock:
50-foot bear crawl
Max-reps walking lunges
Rest 2 minutes
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
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Performance input
Recommended entry: numeric score matching the workout scoring rule.
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