Wednesday 260204
Wednesday, February 4, 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
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is a bit of a sprint. Expect your midline to be taxed and then force you to move a moderate load while under fatigue. Push for unbroken sets on the GHD and move quickly with the descending rep scheme. As for the barbell, aim to complete the snatches in 3 sets or fewer each round. Try not to stare at the barbell for too long. Get your hands back on it and go.
⚖️ Intermediate Option▼
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches
♀ 75-lb barbell
♂ 115-lb barbell
🌱 Beginner Option▼
For time:
24-18-12 reps
Good mornings
24-18-12 reps
AbMat sit-ups
12-9-6 reps
Power snatches
♀ 35-lb barbell
♂ 45-lb barbell
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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