Weekly Training Plan | April 6-12, 2026
Monday, April 6, 2026
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals
If you don’t have unassisted pull ups, jumping pull ups will help you hit the desired intensity.
Tuesday, April 7, 2026
4 L-sit rope climb
8 Legless rope climb
12 Rope climb
Or:
4 mins L-Sit Rope Pull Ups
8 mins Floor-to-standing rope climbs
12 mins Foot pinch practice
Wednesday, April 8, 2026: Make Up Day
1) 5 rounds for time of:
30 hip extensions
50ft Handstand walk
150ft Lunge
2) Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
3) 4 L-sit rope climb
8 Legless rope climb
12 Rope climb
Thursday, April 9, 2026
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps
Score will be the sum of your heaviest 3-rep hang squat snatch plus your heaviest 3-rep hang power clean.
Friday, April 10, 2026
7 rounds for time of:
7 power cleans @65/95lbs
7 thrusters @65/95lbs
7 bar-facing burpees
Pick a weight that you can complete 7 unbroken reps with. Space limitations may require substituting bar over or ordinary burpees.
Saturday, April 11, 2026
Team WOD
Sunday, April 12, 2026: Make Up Day
1) Split jerk 3-3-3-3-3-3-3 reps
2) Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps
3) 7 rounds for time of:
7 power cleans @65/95lbs
7 thrusters @65/95lbs
7 bar-facing burpees
