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Daily WOD

Daily Challenge

Thursday, November 12, 2026

For: Advanced

Level: Hard

Earn it. Rx+ loads, harder movement variations, more volume. You will feel this one.

Hot Wire Plus

For Time

5 Rounds for Time:12 Dumbbell Thrusters (45/30 lb, two dumbbells)14/11 Cal Row No rower: 175 m run per round instead.

Cap 10:00

Coach's note

Stimulus
Hard, steady threshold effort: aim for 7-9 min, about 1:30 per round. Don't sprint round 1. Burn the legs early and the thrusters fall apart by round 3.
Muscles
Quads, glutes and shoulders on the thrusters, then legs again on the row. Lats and grip are already tired from weighted pull-ups, so drive the row with your legs, not your arms.
Strategy
Thrusters 6-6 from round 1, with a quick reset between sets. Row 14/11 cal hard but controlled, about 40-45 sec. Hold ~1:30 per round and empty the tank only in round 5.
Scaling
Stay in the 7-9 min window. If no rower, run 175 m per round. If 12 thrusters needs more than 2 sets, drop to lighter dumbbells (e.g. 30/20 lb) so you can keep 6-6.

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Today's Session

Full Program

4-Block Session

Hard
  • Warm-Up
  • Strict Weighted Pull-Up
  • Hot Wire Plus Challenge
  • Cool-Down

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