Friday 260424
Friday, April 24, 2026
Pre-WOD quick brief
Adjust pacing to today's format and keep final score entry precise.
Movements
Rx Weights:
♀ 50-lb dumbbells♂ 70-lb dumbbells
Official Guidance
🧠 Stimulus and Strategy▼
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.
⚖️ Intermediate Option▼
For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks
♀ 35-lb dumbbells
♂ 50-lb dumbbells
🌱 Beginner Option▼
For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks
♀ 10-lb dumbbells
♂ 20-lb dumbbells
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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