Saturday 260516
Saturday, May 16, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 3 min
Adjust pacing to today's format and keep final score entry precise.
Movements
Rx Weights:
♀ 65-lb barbell♂ 95-lb barbell
Official Guidance
🧠 Stimulus and Strategy▼
Today, you'll take on a sprint couplet with built-in rest for maximum effort during each AMRAP. Shoot for 2 or more rounds in the first 3 cycles, and try to hold on for the final 2 rounds. Be sure to maintain long arms and high knees on every rope climb pull, while maintaining an efficient foot hook.
⚖️ Intermediate Option▼
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 12 feet
9 thrusters
Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.
♀ 55-lb barbell
♂ 75-lb barbell
🌱 Beginner Option▼
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
3 seated rope lock-offs
5 thrusters
Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.
♀ 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.
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Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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