Monday 260302
Monday, March 2, 2026
Pre-WOD quick brief
Objective
Execute clean reps for the prescribed format
Score rule
Score: numeric value by workout format
Structure
5 rounds
Adjust pacing to today's format and keep final score entry precise.
Movements
- 15 seconds
- 15 secondsBackArms
- 15 seconds
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one-to-three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?
⚖️ Intermediate Option▼
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest
♀ 65-lb barbell
♂ 95-lb barbell
🌱 Beginner Option▼
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull-ups
45-second rest
15 seconds of burpees
45-second rest
♀ 35-lb barbell
♂ 45-lb barbell
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: numeric score matching the workout scoring rule.
Leaderboard
No performances yet. Be the first!