Monday 260504
Monday, May 4, 2026
Pre-WOD quick brief
Objective
Finish as fast as possible
Score rule
Score: total time (lower is better)
Structure
📉 Decreasing Reps For Time
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
- reps for time of75-50-25
- QuadsShoulders
Rx Weights:
♀ 14-lb medicine ball to a 9-foot target♂ 20-lb medicine ball to a 10-foot target
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is a longer one that will challenge your overall endurance and place a significant demand on your legs and trunk. The goal is to complete the workout in under 30 minutes. The wall-ball shot volume is significant; try to maintain consistent sets of at least 15 reps with short rest, especially during the set of 75. Expect the sit-ups to be more challenging than you might think. Work to maintain full range of motion and keep breaks short — reduce the reps as needed. Try to maintain 10-15 calories per minute on the bike. Scale if needed to do so. The first round is about half the workout and should be finished by the 15-minute mark. If you fall out of this time domain, plan to scale subsequent rounds.
⚖️ Intermediate Option▼
50-35-15 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 40-25-10 calories
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
🌱 Beginner Option▼
30-20-10 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 20-15-10 calories
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 9-foot target
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).
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