Saturday 260404
Saturday, April 4, 2026
Pre-WOD quick brief
Adjust pacing to today's format and keep final score entry precise.
Movements
Rx Weights:
♀ 35-lb barbell♂ 45-lb barbell
Official Guidance
🧠 Stimulus and Strategy▼
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.
⚖️ Intermediate Option▼
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters
♀ 35-lb barbell
♂ 45-lb barbell
🌱 Beginner Option▼
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters
♀ 15-lb barbell
♂ 25-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: total time mm:ss (e.g. 07:43).
Leaderboard
No performances yet. Be the first!