Tuesday 260428
Tuesday, April 28, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 20 min
Adjust pacing to today's format and keep final score entry precise.
Movements
Rx Weights:
♀ 20-inch box♂ 24-inch box
Official Guidance
🧠 Stimulus and Strategy▼
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups
♀ 20-inch box
♂ 24-inch box
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups
♀ 12-inch box
♂ 20-inch box
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: rounds + reps (e.g. 8+12).
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