Complete as many rounds and reps as possible in 8 minutes of
Wednesday, March 18, 2026
Wednesday, March 18, 2026
🔄 AMRAP
Complete as many rounds and reps as possible in 8 minutes of
8 min Official WOD
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 we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups
♀ 55-lb barbell
♂ 75-lb barbell
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows
♀ 35-lb barbell
♂ 45-lb barbell
AI insights are optional. They may be inaccurate and are for guidance only. AI can never replace a coach.
Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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