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Daily WOD

Daily Challenge

Friday, June 5, 2026

Full Send

For Time

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) Time Cap: 18:00

Time cap: 18:00

Coach's Note

This is a grinder — pace yourself early and save energy for the final burpee box jump overs. Break wall balls into sets of 10-15 and keep a steady rhythm on the row.

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Today's Session

Full Program

3-Block Session

  • Warm-Up
  • Full Send Challenge
  • Cool-Down

Past Challenges

Jun 4, 2026

Iron Lung

3 Sets: AMRAP 5, Rest 2:00 10 Burpee Box Jump Overs (24/20 in) 15 Wall Balls (20/14 lb to 10'/9') 20/16 Calorie Row ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 8 Burpee Step-Ups (20/20 in) 15 Wall Balls (14/10 lb to 10'/9') 15/12 Calorie Row

AMRAP
0

Jun 3, 2026

Freight Train

EMOM 24 (6 rounds each): Min 1: 15/12 Cal Row Min 2: 10 Dumbbell Thrusters (35/25 lb) Min 3: 8 Toes-to-Bar Min 4: 6 Burpee Box Jump Overs (24/20 in) ---SCALED--- EMOM 24 (6 rounds each): Min 1: 12/9 Cal Row Min 2: 10 Dumbbell Thrusters (25/15 lb) Min 3: 8 Hanging Knee Raises Min 4: 6 Step-Up Burpees (20/20 in)

AMRAP
0

Jun 2, 2026

Dark Horse

AMRAP 15: 8 Dumbbell Thrusters (50/35 lb) 12 Toes-to-Bar 16 Box Jump Overs (24/20 in) 20/15 Calorie Row ---SCALED--- AMRAP 15: 8 Dumbbell Thrusters (35/25 lb) 12 Hanging Knee Raises 16 Step-Ups with Knee Drive (20/20 in) 15/12 Calorie Row

AMRAP
0

Jun 1, 2026

Engine Builder

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (35/25 lb) 10 Burpees Time Cap: 15:00 ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (25/15 lb) 10 Burpees Time Cap: 15:00

For Time
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May 31, 2026

Weekend Warrior

3 Sets: AMRAP 7, Rest 3:00 10 Devil Press (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Wall Balls (20/14 lb) ---SCALED--- 3 Sets: AMRAP 7, Rest 3:00 10 Devil Press (35/25 lb) 15 Step-Ups with Knee Drive (20/20 in) 20 Wall Balls (14/10 lb)

AMRAP
0

May 30, 2026

The Grind

For Time: 100 Wall Balls (20/14 lb) 80 Calorie Row 60 Toes-to-Bar 40 Dumbbell Thrusters (50/35 lb) 20 Box Jump Overs (24/20 in) Time Cap: 25:00 ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 64/48 Calorie Row 60 Hanging Knee Raises 40 Dumbbell Thrusters (35/25 lb) 20 Step-Ups with Knee Drive (20/20 in) Time Cap: 25:00

For Time
0

May 29, 2026

Send It

AMRAP 15: 10 Wall Balls (20/14 lb) 8 Dumbbell Snatches (50/35 lb) 6 Burpee Box Jump Overs (24/20 in) ---SCALED--- AMRAP 15: 10 Wall Balls (14/10 lb) 8 Dumbbell Snatches (35/25 lb) 6 Burpee Step-Ups (20/20 in)

AMRAP
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