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Daily WOD

Daily Challenge

Thursday, November 12, 2026

For: Elite competitor

Level: Hardcore

No mercy. Elite competition loads, high-skill gymnastics, brutal volume. Ready to suffer?

Hot Wire Max

For Time

5 Rounds for Time:10 Dumbbell Squat Clean Thrusters (70/50 lb, two dumbbells)15/12 Cal Row No rower: 200 m run per round instead. Start each rep with the dumbbells on the floor.

Cap 10:00

Coach's note

Stimulus
Hard but sustainable threshold effort, about 9-10 min. The cap is tight, so keep every round under 2:00. Don't sprint the row: your legs and grip pay for it on the thrusters.
Muscles
Quads, glutes, shoulders and grip on the thrusters, then legs, lats and back on the row. Legs get hit twice every round, and dumbbell grip fatigue carries into the rower handle.
Strategy
Thrusters 5-5 every round, with a 2-sec breath at the drop. Every rep starts on the floor. Row hard but steady, about 55-60 sec. Be back on the dumbbells within 5 sec.
Scaling
Stay near 9-10 min. With no rower, run 200 m per round as written. If you can't hold 5-5, drop each dumbbell 15-20 lb and keep 10 reps from the floor.

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Today's Session

Full Program

4-Block Session

Hardcore
  • Warm-Up
  • Skill
  • Hot Wire Max Challenge
  • Cool-Down

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