Monday 260126
Monday, January 26, 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:21-15-9
- QuadsGlutes
Official Guidance
🧠 Stimulus and Strategy▼
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.
⚖️ Intermediate Option▼
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
🌱 Beginner Option▼
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups
♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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