Wednesday 260520
Wednesday, May 20, 2026
Pre-WOD quick brief
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
- GlutesHamstringsBack
Rx Weights:
♀ 35-lb kettlebell and a 6-inch target♂ 53-lb kettlebell and a 6-inch target
Official Guidance
🧠 Stimulus and Strategy▼
Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.
⚖️ Intermediate Option▼
6 rounds for time of:
24 kettlebell swings
12 burpees to a target
Place the burpee target at the fingertips when arms are extended overhead.
♀ 26-lb kettlebell
♂ 35-lb kettlebell
🌱 Beginner Option▼
4 rounds for time of:
18 kettlebell swings
12 burpees
♀ 18-lb kettlebell
♂ 26-lb kettlebell
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).
Leaderboard
No performances yet. Be the first!