Saturday 260523
Saturday, May 23, 2026
Pre-WOD quick brief
Objective
Max reps/rounds within the time cap
Score rule
Score: rounds + reps (higher is better)
Time Cap
⏱ 15 min
Adjust pacing to today's format and keep final score entry precise.
Movements
- dumbbell suitcase carry100 meter
- Full Body
Rx Weights:
♀ 35-lb dumbbell♂ 50-lb dumbbell
Official Guidance
🧠 Stimulus and Strategy▼
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.
⚖️ Intermediate Option▼
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches
*The shuttle run is 25 feet out and 25 feet back.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
🌱 Beginner Option▼
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches
*The shuttle run is 25 feet out and 25 feet back.
♀ 10-lb dumbbell
♂ 15-lb dumbbell
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Performance input
Recommended entry: rounds + reps (e.g. 8+12).
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