Friday 260515
Friday, May 15, 2026
Pre-WOD quick brief
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
Rx Weights:
♀ 65-lb barbell♂ 95-lb barbell
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.
⚖️ Intermediate Option▼
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows
♀ 55-lb barbell
♂ 75-lb barbell
🌱 Beginner Option▼
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises
♀ 35-lb barbell
♂ 45-lb barbell
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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