Daily WOD

Daily Challenge

Thursday, November 12, 2026

For: Intermediate

Level: Normal

The daily standard. The workout as written. Rx loads, honest pace.

Hot Wire

For Time

5 Rounds for Time:10 Dumbbell Thrusters (35/25 lb, two dumbbells)12/9 Cal Row No rower: 150 m run per round instead.

Cap 10:00

Stimulus: Fast threshold effort, about 7:00-8:30 total. Hard but repeatable from round 1. Don't sprint the row, or the thrusters will fall apart by round 3.
Muscles: Quads, glutes and shoulders on thrusters, then quads, glutes, back and lats on the row. Quads get hit back to back every round; shoulders build up over 50 thruster reps.
Strategy: Row hard but steady, legs first, about 45 sec. Thrusters unbroken in rounds 1-3, then 5-5 in rounds 4-5 if needed. Hold about 1:30 per round, then empty the tank on the last row.
Scaling: Scaled (8 thrusters 20/10 lb, 10/8 cal): aim for 5:30-7:00. No rower: 150 m run per round. At Rx, if you must break thrusters into 3+ sets, drop the load.

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