Saturday 260314
Saturday, March 14, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 8 min
Adjust pacing to today's format and keep final score entry precise.
Movements
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet
♀ 20-inch box
♂ 24-inch box
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull-to-stand
♀ 12-inch box
♂ 12-inch box
On-demand AI insights
AI can generate a session plan, muscle analysis, coach instructions, and community insights based on today's WOD.
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Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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