Tuesday 260616
Tuesday, June 16, 2026
Pre-WOD quick brief
Descending-reps sprint: protect transitions and keep sets sustainable.
Official Guidance
🧠 Stimulus and Strategy▼
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit-ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two-and-a-half miles of running, 250 air squats, and 150 GHD sit-ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit-ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.
⚖️ Intermediate Option▼
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel
🌱 Beginner Option▼
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit-ups
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!