Friday 260612
Friday, June 12, 2026
Pre-WOD quick brief
Adjust pacing to today's format and keep final score entry precise.
Movements
- QuadsGlutes
Rx Weights:
♀ 135-lb barbell♂ 225-lb barbell
Official Guidance
🧠 Stimulus and Strategy▼
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.
Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.
⚖️ Intermediate Option▼
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans
♀ 105-lb barbell
♂ 155-lb barbell
🌱 Beginner Option▼
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans
♀ 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: total time mm:ss (e.g. 07:43).
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