Wednesday 260408
Wednesday, April 8, 2026
Pre-WOD quick brief
Objective
Lift the heaviest successful load
Score rule
Score: lifted load (higher is better)
Structure
🏋️ Heavy Day
Heavy day: prioritize barbell quality and progressive loading.
Movements
Official Guidance
🧠 Stimulus and Strategy▼
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.
⚖️ Intermediate Option▼
Same as Rx'd.
🌱 Beginner Option▼
Same as Rx'd.
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: heaviest successful load (e.g. 102.5 kg).
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