Friday Jul 24, 2026

260724 METCON (Time, Int, Sc) For time: 6-5-4-3-2-1 Thrusters (115/165 lb) 1-2-3-4-5-6 Wall walks – Perform 30 double-unders after each round. Intermediate/Masters: 5-4-3-2-1 Thrusters (75/115 lb) 1-2-3-4-5 Wall walks – Perform 15 double-unders after each round. Scaled: 5-4-3-2-1 Thrusters (35/45 lb) 1-2-3-4-5 Inchworm + push-ups from the knees – Perform 30 single-unders after each round. Intended Stimulus -8:00-12:00. -Unbroken thrusters to start; no more than 1 break as fatigue sets in. -Wall walks at a pace of 4-6 per minute. -Each round of both movements in 1:00-1:40. -Double-unders in :30 or less. 260724 PRE WOD (Weight) Pre-workout strength For load: 3-3-3-3-3 Thrusters – Build to working weight or just above. – This should come from the ground, so emphasize a clean to start each set. 260724 AT HOME WOD (Time) At-home option: For time: 12-10-8-6-4-2 Dumbbell thrusters (35/50 lb) 1-2-3-4-5-6 Wall walks – Perform 30 double-unders after each round. 260724 OPTIONAL STAMINA (Time) 4 sets for total time: 200-meter jog 400-meter run 100-meter jog 100-meter sprint Notes -Each run should be a hard effort relative to the distance; avoid pacing. -There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible. -Perform this on a track if you are able. -This session should take no more than 25 minutes to complete. 260724 OPTIONAL STRENGTH (Check In) Every 3:00 for 5 sets: 15 weighted hip extensions (25/45 lb) Sandbag carry (100 ft) (100/150 lb) Notes -Choose a load that allows you to perform each set of hip extensions unbroken. -The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier. -Substitute the sandbag for a double-kettlebell front-rack carry.