10/02/2026
Good afternoon, Crossfitters! Here are your WODS for the week of 10/5/2026. Have a great weekend!
WODS FOR THE WEEK OF 10/5/2026
WEEKLY MINDSET
"The Wave Passes"
Every urge to quit crests, breaks, and passes. Usually within a minute. - urge surfing
MONDAY
WOD BRIEF - STIMULUS
This is the sixth week of our 9-week Peak strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout. Choose a row distance for the first round that takes 3 minutes or less to complete. Start at a pace that is similar to a 5k effort. Barbell load should be a weight you can complete 10 reps unbroken when fresh. Training Effect This workout improves lactate threshold and muscular endurance by challenging athletes to sustain a steady aerobic effort while repeatedly cycling a light barbell under fatigue. Movement Focus Keep the bar moving vertically. In the hang power clean, we do not want to see the bar swing away from the body in a "rainbow" path. This usually happens when athletes drive the hips forward by pushing the knees out over the toes, then have to swing the hips back underneath to catch the bar. Instead, keep the knees stacked over the middle of the foot as you dip into the hang. From the quarter squat, stand straight up to a tall finish, keeping the bar close to the body. The goal is for the bar to travel vertically while the athlete moves around the bar, not for the bar to move around the athlete.
MOVEMENTS
• Intended Intensity: RPE 6-8
• Target Loading: Light (35-45%)
• Fitness Attribute Improved: Muscular Endurance & Lactate Threshold
• Target Score: 13-16 Minutes
• Clock Setting:Running
ATHLETE FOCUS
Keep the bar moving vertically. In the hang power clean, we do not want to see the bar swing away from the body in a "rainbow" path. This usually happens when athletes drive the hips forward by pushing the knees out over the toes, then have to swing the hips back underneath to catch the bar. Instead, keep the knees stacked over the middle of the foot as you dip into the hang. From the quarter squat, stand straight up to a tall finish, keeping the bar close to the body. The goal is for the bar to travel vertically while the athlete moves around the bar, not for the bar to move around the athlete.
WARMUP
• 1:00 Easy Row
• 0:20 Knuckle Draggers
• 0:20 Bodyweight Good Mornings
• 0:20 Alternating Side Lunges
• 0:20 Hip Airplanes
• 0:20 Glute Bridges
• 0:20 Single-Leg Glute Bridges
• 0:20 Downward Dog with Foot Pedal
• 0:20 Bird Dogs
• 0:20 Fast Feet
DEADLIFT PREP
5 Empty Bar Deadlifts
◦ flat back, bar close to the shins, push the floor away
3 Tempo Deadlifts (3 sec down, fast up)
◦ control the descent, slow down, then drive up fast
3 Deadlifts (workout load)
◦ brace before you pull, stand tall to finish
STRENGTH
Deadlift
For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
Building Sets:
8 Reps at Light Weight
5 Reps at Moderate Weight
Build to Starting Weight
Working Sets:
5 Reps at 82%
3 Reps at 86%
2+ Reps at 92%
• Rest 2-3 Minutes Between Sets
DIP HOLD TO MUSCLE CLEAN DRILL
0:20 Dip Hold (bar at the pockets, quarter squat, 2-3 second pause)
◦ knees stacked over the middle of the foot, chest tall, weight balanced through the whole foot
5 Muscle Cleans (empty bar, from the dip hold)
◦ rapid hip and knee extension, receive tall without re-bending the knees, drive straight up, bar stays close
HANG POWER CLEAN AND ROW PREP
5 Empty Bar Hang Power Cleans
◦ knees stacked over the foot on the dip, tall finish, vertical bar path, don't let it swing away
3 Hang Power Cleans (workout load)
◦ same vertical path, just heavier
0:20 Row at Workout Pace
◦ push through the whole foot, find the pace you can hold across all five rounds
PRIMER
• 5 Calorie Row
• 5 Hang Power Cleans
WOD
Burn Down
5 Rounds For Time:
50 40 30 20 10 Calorie Row
25 20 15 10 5 Hang Power Cleans (95/65)
Women's Calories: 40 32 24 16 8
Time Cap: 18 minutes
AGE GROUP
14-15, 55+: (75/55)
COMPETITOR
Deadlift
5 Reps at 82%
3 Reps at 86%
2+ Reps at 92%
• Rest 2-3 Minutes Between Sets
"Burn Down"
5 Rounds For Time:
50-40-30-20-10 Calorie Row
25-20-15-10-5 Power Cleans (185/125)
Women's Calories: 40-32-24-16-8
MODIFICATIONS
[MEN] 50-40-30-20-10 CALORIE ROW
5:00-4:00-3:00-2:00-1:00 Time Cap 40-32-24-16-8 Calorie Ski
50-40-30-20-10 Calorie Bike Erg
40-32-24-16-8 Calorie Echo Bike 1,000-800-600-400-200m Run
[WOMEN] 40-32-24-16-8 CALORIE ROW
5:00-4:00-3:00-2:00-1:00 Time Cap 30-24-18-12-6 Calorie Ski
40-32-24-16-8 Calorie Bike Erg
30-24-18-12-6 Calorie Echo Bike
1,000-800-600-400-200m Run
HANG POWER CLEANS
Reduce Loading/Reps
Power Cleans
Sub Dumbbells
Kettlebell Swings
Deadlifts at a Light Weight
ACCESSORY WORK
4 Sets
Set 1: Big Set Strict Pull-ups Set
2: Big Set Strict Chin-ups Set
3: Big Set Banded Strict Pull-ups
Set 4: Big Set Banded Strict Chin-ups
Rest 1 Minute Between All Sets
TUESDAY
WOD BRIEF - STIMULUS
This is the first workout in our four-week build toward The Admiral. The goal is to maintain a repeatable pace across all five work intervals while using the 3:00 rest to recover enough to attack the next round. The bike should take about 1:00-1:15, the front squats should be challenging but unbroken, and the burpees should be completed in about 0:30-0:45 with a smooth, sustainable rhythm. Score is total rounds and reps, so consistency across all five intervals is more important than an all-out first effort.
Training Effect This workout improves aerobic power by repeatedly exposing athletes to high-intensity efforts with full recovery. The bike elevates the heart rate, while the thrusters and burpees challenge athletes to produce power and maintain movement quality under fatigue.
MOVEMENTS
• Intended Intensity: RPE 8-9
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 5-7 Rounds
• Clock Setting: 3:00 AMRAP × 5 (Rest 3:00 Between)
ATHLETE FOCUS
Feet underneath the hips. In the front squat, we want the feet positioned so the hips can move straight down between them. Find a stance that allows the knees to track over the feet and the hips to reach depth without losing position.
WARMUP
• 1:00 Easy Bike
• 0:20 Alternating Knee Hugs
• 0:20 Quad Pulls
• 0:20 Lateral Lunge + Reach
• 0:20 Arm Circles
• 0:20 Inchworms
• 0:20 Step-Back, Step-Up Burpees
• 0:20 Skipping in Place
• 0:20 Jumping Jacks
• 0:20 Fast Burpees
SQUAT HOLD DRILL
0:20 Front Squat Hold (bottom position, empty bar or bodyweight)
◦ feet planted, knees track over the feet, hips sit between the heels, find your stance, then own the bottom
3 Front Squats (from the hold, controlled)
◦ same position every rep, adjust stance width if you need to
FRONT SQUAT PREP
5 Empty Bar Front Squats
◦ high elbows, upright torso, elbows up, chest tall
3 Tempo Front Squats (3 sec down, fast drive)
◦ stay tight through the bottom, control the descent, explode out
3 Front Squats (workout load)
◦ same stance and depth, just heavier
BIKE AND LATERAL BURPEE PREP
0:20 Bike (easy, settle in)
◦ find the damper setting, smooth pedal strokes
3 Burpees (step-through, controlled)
◦ press through the hands, smooth transition, minimize extra movement
3 Lateral Burpees Over the Bar (workout pace)
◦ stay close to the bar, land ready for the next rep
PRIMER
• 5 Calorie Bike
• 4 Front Squats
• 3 Burpees Over the Bar
WOD
Ensign
5 x 3:00 AMRAP:
16/13 Calorie Bike
12 Front Squats (95/65)
10 Lateral Burpees Over The Bar
• Rest 3:00 Between AMRAPs
• Pick Up Where You Left Off
AGE GROUP
14-15, 55+: (75/55), 15/12 cal bike
COMPETITOR
"Ensign"
5 x 3:00 AMRAP:
16/13 Calorie Bike
12 Front Squats (155/105)
10 Lateral Burpees Over The Bar
• Rest 3:00 Between AMRAPs
• Pick Up Where You Left Off
MODIFICATIONS
16/13 CALORIE BIKE
1:30 Time Cap
20/16 Calorie Bike Erg
20/16 Calorie Row
16/13 Calorie Ski
250m Run
1:15 Moderate Effort on Treadmill/Runner
20 Shuttle Runs (1 rep = 10m)
FRONT SQUATS
Reduce Loading/Reps
Sub Dumbbells
Goblet Squats
2x Air Squats Back Squat
LATERAL BURPEES OVER BAR
Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Row, Ski, or Bike Erg
2x Air Squats
ACCESSORY WORK
3-4 Sets For Quality:
15-Meter Sled Push (Heavy)
0:30 Sandbag Hold
1:00 Supine Chinese Back Plank
• Rest 1-2 Minutes Between Sets
WEDNESDAY
WOD BRIEF - STIMULUS
This is the sixth week of our 9-week Peak strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout.
This is a moderate-length threshold workout where the goal is to keep moving without long breaks. Double unders should be completed in one smooth set whenever possible. Choose a dumbbell weight that allows the push presses to stay unbroken when fresh and in no more than 2 sets throughout the workout. Break the toes to bar before reaching failure so grip stays consistent for all 13 minutes. Each round should take about 1:10-1:30, with athletes aiming to maintain a steady pace from start to finish.
Training Effect This workout improves aerobic power by challenging athletes to sustain work near their VO₂ max while cycling through simple skills and moderate loading. Rather than creating long rest periods, athletes learn to recover while continuing to move, increasing their ability to produce high amounts of aerobic power for extended periods.
MOVEMENTS
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 8-11 Rounds
• Clock Setting: Running AMRAP 13
ATHLETE FOCUS
Keep the ribs down. We want to see this in the dumbbell push press and toes to bar. In the push press, brace the core before the dip and avoid arching the lower back as the dumbbells finish overhead. In the toes to bar, keep the ribs pulled down during the kip to create a strong hollow position before driving the feet to the bar. Maintaining the ribcage over the pelvis creates a stronger transfer of force and protects the lower back as fatigue builds.
WARMUP
• 1:00 Easy Row
• 0:20 Big Arm Circles
• 0:20 Crossbody Arm Swings
• 0:20 Thread-the-Needle
• 0:20 Scorpions
• 0:20 Inchworm + Push-Up
• 0:20 Scap Push-Ups
• 0:20 Straight-Arm Plank Shoulder Shrugs
• 0:20 Deadbugs
• 0:20 Jumping Jacks
BENCH PRESS PREP
5 Empty Bar Bench Press
◦ full range, touch the chest, lock out overhead, elbows stack under the wrists
3 Tempo Bench Press (3 sec down, fast press)
◦ control the bar to the chest, slow down, then drive it up fast
3 Bench Press (workout load)
◦ bar path stays straight, drive through the feet
STRENGTH
Bench Press
For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
Building Sets:
8 Reps at Light Weight
5 Reps at Moderate Weight
Build to Starting Weight
Working Sets:
5 Reps at 82%
3 Reps at 86%
2+ Reps at 92%
• Rest 2-3 Minutes Between Sets
HOLLOW TO PUSH DRILL
0:15 Hollow Hold (hanging from the rig, knees to chest)
◦ ribs down, glutes engaged, tension through the midline
5 Dumbbell Push Presses (light, same braced trunk)
◦ carry the same brace into the overhead position
0:15 Hollow Hold (knees to elbows) + 5 Dumbbell Push Presses
◦ same brace, harder hang position
DOUBLE UNDER & TOES TO BAR PREP
0:20 Single Unders
◦ relaxed shoulders, wrists drive the rope
0:20 Double Unders
◦ upright posture, tight body, fast wrists
0:20 Hanging Knee Raises
◦ hollow body on the bar, ribs pulled down, controlled swing
5 Toes to Bar
◦ ribs down first, then drive the feet to the bar
PRIMER
• 20 Double Unders
• 5 Dumbbell Push Press
• 3 Toes to Bar
WOD
Hat Trick
13:00 AMRAP:
30 Double Unders
12 Dumbbell Push Press (50/35)s
9 Toes to Bar
AGE GROUP
14-15, 55+: (35/25)s
COMPETITOR
Jerk
Build:
1 @ 65%
1 @ 76%
Working Singles:
3 x 1 @ 85%
• Rest fully between reps
• From the Rack
"Hat Trick"
6:00 AMRAP:
30 Double Unders
20-Meter Handstand Walk
9 GHD Sit-ups
Directly into...
6:00 AMRAP:
30 Double Unders
6 Strict Handstand Push-ups
9 Toes to Bar
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
1.5x Single Unders
Plate Hops
Lateral Skater Hops
Burpees (2 burpees = 10 DUs)
0:30 Effort on Any Machine
DUMBBELL PUSH PRESS
Reduce Loading/Reps
Sub Kettlebells
Barbell Push Press, (105/75)
(55/45) = 25/15s
Dumbbell Strict Press
Kipping Handstand Push-ups
TOES TO BAR
Reduce Reps
V-ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-ups
Sit-ups
ACCESSORY WORK
20-40 Minute Bike
Every 8 Minutes
[Starting at 0:00]: 400-800 Meter Run
* RPE 2-3
THURSDAY
WOD BRIEF - STIMULUS
The goal today is a steady, repeatable effort across all five rounds. The 800m run should take about 4:00 and provide active recovery before returning to the gymnastics and carries. Complete strict pull-ups in 2-3 sets, move smoothly through the box jumps with consistent rhythm, and fight to keep the farmer's carry unbroken. Each round should take about 7:00-8:00.
Training Effect This workout improves lactate threshold by challenging athletes to maintain aerobic output while managing grip, shoulder, and lower body fatigue. The run keeps the heart rate elevated, while the strict pull-ups, box jumps, and farmer's carries require athletes to maintain strength and coordination over a longer effort.
MOVEMENTS
• Intended Intensity: RPE 6-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 32-38 Minutes
• Clock Setting:Running
ATHLETE FOCUS
Land tall. We want to see this in the box jump and farmer's carry. On the box jump, athletes should jump through full extension and land in a tall athletic position before standing to finish the rep. Avoid landing in a deep squat and immediately standing, as this often means athletes are pulling the knees up to reach the box instead of creating power through triple extension. In the farmer's carry, maintain an upright posture with the ribs stacked over the hips. Avoid leaning or collapsing under the load.
WARMUP
• 200m Easy Run
• 0:20 Alternating Knee Hugs
• 0:20 Alternating Quad Pulls
• 0:20 Leg Swings — Front to Back
• 0:20 Leg Swings — Side to Side
• 0:20 A-Skips
• 0:20 High Knees
• 0:20 Butt Kicks
• 0:20 Lateral Shuffle
• 0:20 Fast Feet
TALL JUMP TO BOX DRILL
5 Tall Jumps in Place
◦ full extension through ankles, knees, and hips, create height first
3 Tall Jumps onto a Low Box
◦ land in an athletic position, stand tall and control the landing before stepping down
STRICT PULL-UP WARMUP
0:20 Active Hang (from the pull-up bar)
◦ shoulders engaged, not dead-hanging, pull the shoulder blades down and back
5 Scap Pulls
◦ initiate from the shoulder blades before bending the elbows, pull down before you pull in
5 Strict Pull-Ups (or band-assisted)
◦ chin clearly over the bar, then lower under control
PRIMER
• 200m Run
• 3 Strict Pull-ups
• 5 Box Jumps
• 50m Farmer's Carry
WOD
Overland
5 Rounds For Time:
800 Meter Run
10 Strict Pull-ups
15 Box Jumps, 24/20
100 Meter Farmer's Carry (50/35)s
Time Cap: 40 minutes
AGE GROUP
14-15 & 55+: (35/25)s
COMPETITOR
"Overland"
5 Rounds For Time:
800 Meter Run
5 Bar Muscle Ups
15 Box Jumps, 24/20
100-Meter Farmer's Carry (70/50)s
MODIFICATIONS
800 METER RUN
5:00 Time Cap
1,000/900m Row
60/48 Calorie Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner
64 Shuttle Runs (1 rep = 10m)
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent
Ring Rows
Dumbbell or Barbell Bent Over Rows
BOX JUMPS
Decrease Reps
Reduce Box Height
Box Step-ups
2x Squat Jumps
2x Jumping Lunges
Alternating Single-Leg Squats
2x Reverse Lunges
Broad Jumps
FARMERS CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer's Carry March in Place
1:00 Farmer's Carry Hold Dumbbell Box Step-ups Plate Hug Carry
2x Distance Shuttle Runs
SUCCESSORY WORK
3-4 Sets For Quality:
50m Mixed Dumbbell Overhead/Suitcase Carry (R/L)
• Rest 1-2 Minutes Between Sets
FRIDAY
WOD BRIEF - STIMULUS
This is the sixth week of our 9-week Peak strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout.
This is an aerobic power interval workout designed to keep athletes working at a high output while still meaningfully recovering between sets. The bike should take less than 1:00, and the 20 wall balls should be completed unbroken. Every interval should finish in about 90 seconds, leaving about 90 seconds of rest before the next 3:00 window. The goal is to match the pace every round, with the fifth interval looking similar to the first.
MOVEMENTS
• Intended Intensity: RPE 8-9
• Target Loading: Moderate
• Fitness Attribute Improved: Aerobic Power [VO₂ Max]
• Target Score: 1:25-1:45
• Clock Setting: E3MOM x 5
ATHLETE FOCUS
Chest up. We want to see this in both the back squat and the wall ball. In the back squat, athletes should keep the chest proud and the elbows pulled down toward the ribs, allowing the bar to stay balanced over the middle of the foot throughout the squat. In the wall ball, maintain that same upright torso as you descend so the ball stays close to the chest and power can be transferred vertically into the throw. A collapsing chest shifts the weight forward, making it harder to stand, and forces the shoulders to do more work.
WARMUP
• 1:00 Easy Bike
• 0:20 90/90 Hip Rotations
• 0:20 Bootstraps
• 0:20 Cossack Squats
• 0:20 Alternating Reverse Lunges
• 0:20 Hip Airplanes
• 0:20 Glute Bridges
• 0:20 Toe Touch to Deep Squat
• 0:20 Air Squats
• 0:20 Mountain Climbers
BACK SQUAT PREP
5 Empty Bar Back Squats
◦ bar in a strong shelf position, chest proud, elbows down toward the ribs
3 Tempo Back Squats (3 sec down, fast drive)
◦ stay tight on the way down, explode out of the hole
3 Back Squats (workout load)
◦ chest stays up, bar stays balanced over mid-foot
STRENGTH
Back Squat
For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank.
Building Sets:
8 Reps at Light Weight
5 Reps at Moderate Weight
◦ Build to Starting Weight
Working Sets:
5 Reps at 82%
3 Reps at 86%
2+ Reps at 92%
• Rest 2-3 Minutes Between Sets
PLYOS
• Lateral Bounds + Hop: Focus on powerful lateral bounds with a quick, controlled hop upon landing. These develop side-to-side force production, landing control, and ankle/knee stability. Each rep = jump, stick, quick hop, jump.
• Single-Leg Forward Hops: Perform repeated forward hops with minimal ground contact and consistent rhythm. Focus on quick, reactive takeoffs and soft, controlled landings. This drill builds lower-body stiffness, reactivity, and forward elastic power.
Plyometrics
A) 3 Sets:
10 Lateral Bounds with Hop
B) 3 Sets:
10 Single-Leg Forward Hops (R)
10 Single-Leg Forward Hops (L)
• Rest 0:30-1:00 Between All Sets
WALL FACING SQUAT DRILL
5 Wall-Facing Air Squats (toes 2-4 inches from the wall)
◦ chest stays tall, no contact with the wall, sit down, not back
5 Wallballs (light, carrying the same upright torso)
◦ same tall chest into the catch, drive with the legs
WALLBALL AND BIKE WARMUP
3 Wallballs (workout height/weight)
◦ same target every rep, catch and go straight into the next squat
0:20 Bike (build to workout pace)
◦ find an output you can hold for all five intervals
PRIMER
• 45 Second Bike, 45 Seconds of Wallballs
WOD
Live Wire
On the 3:00 x 5 Sets:
15/12 calorie Bike Erg
20 Wallballs (20/14) to 10/9 ft
AGE GROUP
14-15, 55+: 12/10 Calories, (14/10) to 9 ft
COMPETITOR
Back Squat
5 Reps at 82%
3 Reps at 86%
2+ Reps at 92%
• Rest 2-3 Minutes Between Sets
"Live Wire"
On the 3:00 x 5 Sets:
15/12 Calorie Echo Bike
15 Wallballs (30/20) to 10/9 ft
MODIFICATIONS
15/12 CALORIE BIKE
1:15 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
12/10 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
WALLBALLS
Reduce Reps/Loading/Target Height
Dumbbell Thrusters, (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
1.5x Air Squats
ACCESSORY WORK
Aerobic Progression #1:
Norwegian 4x4 Protocol
Choose: Run, Bike, Row, or Ski
4 Sets: 4:00 Hard [RPE 8-9], 3:00 Easy [RPE 1-2]
