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Daily WOD

Daily Challenge

Thursday, November 12, 2026

For: Beginner

Level: Easy

Build the base. Lighter loads and beginner-friendly movements, same workout feel. Move well and finish strong.

Hot Wire Lite

For Time

5 Rounds for Time:8 Dumbbell Thrusters (15/10 lb, two dumbbells)8/6 Cal Row No rower: 100 m run per round instead.

Cap 10:00

Coach's note

Stimulus
Fast, light, about 5-6 min: roughly 1:00-1:10 per round. Hard from round 1 but repeatable. Don't sprint the rows, or the thrusters turn choppy by round 3.
Muscles
Thrusters hit quads, glutes and shoulders, then the row hits quads, hamstrings and lats. Your legs work twice every round, and breathing limits you more than the shoulders.
Strategy
Thrusters unbroken, 8 every round, smooth and fast. Row 8/6 cal hard at about 85%, legs first, no yanking with the arms. Keep transitions under 3 seconds.
Scaling
Stay in 5-7 min. No rower: 100 m run per round, as written. If 8 thrusters unbroken isn't possible, use lighter dumbbells rather than breaking sets. Row 6 cal if 8 runs long.

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Today's Session

Full Program

4-Block Session

Easy
  • Warm-Up
  • Row and Thruster Practice
  • Hot Wire Lite Challenge
  • Cool-Down

Past Challenges

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