Friday Jan 30, 2026

260130 METCON (Time, Rx2, Rx3) 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) Rx2/Masters: 3 rounds for time: 400/500-m row 30 AbMat sit-ups 30 alternating DB snatches (20/35 lb) Rx3: 3 rounds for time: 250/300-m row 15 AbMat sit-ups 15 alternating DB snatches (10/15 lb) Intended Stimulus -13:00-18:00. -Row in 1:45-2:15. -Sit-ups in 2:00 or less. -Dumbbell snatches in 2:00 or less -This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate. -Similar format to 260124. 260130 PRE AND POST WOD (Reps) Pre- and post-workout accessory 1 set: Max strict pull-ups – Perform one set before and one set after the workout 260130 AT HOME WOD (Time) At-home option: 3 rounds for time: 400-meter run 40 sit-ups 30 alternating dumbbell snatches (35/50 lb) 260130 OPTIONAL ACCESSORY (Check In) Accumulate: 5:00 sandbag bear-hug (70/100 lb) – Rest as needed. Notes -Accumulate 5 minutes with the bag in a bear hug. -Scale the load to complete the effort in 4 sets or fewer and under 10 minutes total.