Monday 260622
Monday, June 22, 2026
Pre-WOD quick brief
Objective
Execute clean reps for the prescribed format
Score rule
Score: numeric value by workout format
Time Cap
⏱ 20 min
Adjust pacing to today's format and keep final score entry precise.
Movements
Rx Weights:
♀ 2-inch deficit♂ 4-inch deficit
Official Guidance
🧠 Stimulus and Strategy▼
Today’s workout combines monostructural conditioning with gymnastics. Each 5-minute window begins with a 200-meter run, followed by max reps of a single gymnastics movement. Push the pace on every run. The transition to the gymnastics skill provides a natural opportunity to recover while continuing to work.
Choose challenging variations that still allow you to accumulate quality reps safely under fatigue. This is an opportunity to practice and build stamina in movements you may not get to focus on regularly. Stay aggressive on the runs, remain disciplined with your movement quality, and make the most of each interval.
⚖️ Intermediate Option▼
On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max wall-facing handstand shoulder taps
5:00-10:00:
200-meter run
Max skin-the-cats
10:00-15:00:
200-meter run
Max strict pull-ups
15:00-20:00:
200-meter run
Max push-ups
🌱 Beginner Option▼
On a 20-minute clock for total reps:
0:00-5:00:
100-meter run
Max plank shoulder taps
5:00-10:00:
100-meter run
Max ring hanging leg raises
10:00-15:00:
100-meter run
Max foot-assisted pull-ups
15:00-20:00:
100-meter run
Max hand-elevated push-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: numeric score matching the workout scoring rule.
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