Saturday 260228
Saturday, February 28, 2026
Saturday, February 28, 2026
⏰ EMOM⏲ Every X Min For Rounds
Saturday 260228
Pre-WOD quick brief
Objective
Hold consistent minute-by-minute pacing
Score rule
Score: numeric value by workout format
Structure
EMOM 4:00 x 5
Interval-block format: finish early and recover before each restart.
Movements
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout consists of five sprints. Complete each round as quickly as possible and rest with the remaining time of the 4-minute interval. Push the pace of the run to finish each in 2 minutes or less. Following the run, take the opportunity to practice a challenging rope climb variation. Remember, regardless of how you approach this workout, you should have at least 30 seconds of rest before starting the next round. Scale accordingly.
⚖️ Intermediate Option▼
Every 4 minutes for 5 rounds, complete:
400-meter run
2 rope climbs to 15 feet
Rest in the remaining time.
🌱 Beginner Option▼
Every 4 minutes for 5 rounds, complete:
200-meter run
4 pull-to-stands
Rest in the remaining time.
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
AI insights are optional. They may be inaccurate and are for guidance only. AI can never replace a coach.
Performance input
Recommended entry: completed minutes/rounds or total score per workout notes.
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