Monday 260413
Monday, April 13, 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'll build to a heavy double hang squat clean — plan to have some fun and lift heavy. Look back at your last 2-rep hang squat clean in January 2024 to help gauge your effort and goal for the day. Hit the first set around 70-75% of your 1-rep-max clean. Advanced athletes should build to a max for the day, potentially hitting a PR. If this movement is new for you, plan to find a challenging load that still allows you to practice pulling under the bar quickly with sound mechanics.
⚖️ 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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