Friday 260206
Friday, February 6, 2026
Pre-WOD quick brief
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
- BackArmsChest
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.
⚖️ Intermediate Option▼
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups
♀ 105-lb barbell
♂ 155-lb barbell
🌱 Beginner Option▼
7 rounds for time:
5 back squats
3 muscle-up transitions
♀ 35-lb barbell
♂ 45-lb barbell
On-demand AI insights
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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