Weekly Training Plan | April 20-26, 2026

Monday, April 20, 2026: Make Up Day

1) 15 squat cleans, @105/155 lb.
30 toes-to-bars
30 box jumps @20/24-inch box
15 muscle-ups
30 shoulders-to-overheads @25/40-lb. dumbbells
30 double-unders
15 thrusters @95/135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 25/45-lb. plate held overhead

2) Matt 16

3 Rounds:
16 deadlifts @185/275 lb.
16 hang power cleans @125/185 lb.
16 push presses @95/135 lb.

Run 800 meters

3) Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Tuesday, April 21, 2026

4 rounds, each for time of:
200-yard swim
Rest as needed between efforts.

In the event that your gym does not have a pool yet installed, please come prepared for a comparable training stimulus such as a 800m run or 2400m Airbike. The 1000m row substitution is not recommended as that will show up later this week.

Wednesday, April 22, 2026

Push press 1-10-1-20-1-30 reps

Photo credit: Rachel Nixon

Thursday, April 23, 2026

4 rounds, each for time of:

1,000-meter row
Rest as needed between efforts.

Friday, April 24, 2026: Make Up Day

See previous WODs

Saturday, April 25, 2026

Team Workout

Sunday, April 26, 2026

4 rounds, each for time of:
1-mile bike
Rest as needed between efforts.

You can get a 1:2 work to rest ratio with three people taking turns sharing an airbike. Coaches may also consider a team relay approach. Allow approximately 3-4 minutes per mile.

Photo credit: Alfred Hermida