Monday 260330
Monday, March 30, 2026
Pre-WOD quick brief
Objective
Sustain high intensity across intervals
Score rule
Score: numeric value by workout format
Structure
8 rounds
Adjust pacing to today's format and keep final score entry precise.
Movements
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.
⚖️ Intermediate Option▼
Same as Rx'd.
🌱 Beginner Option▼
For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges
Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds.
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
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