Saturday 260110
Saturday, January 10, 2026
Pre-WOD quick brief
Objective
Finish as fast as possible
Score rule
Score: total time (lower is better)
Structure
📉 Decreasing Reps For Time
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
- reps for time of:30-24-18-12-6
- BackArms
Official Guidance
🧠 Stimulus and Strategy▼
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.
⚖️ Intermediate Option▼
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches
♀ 20-lb dumbbell
♂ 35-lb dumbbell
🌱 Beginner Option▼
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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