Weekly Training Plan | May 4-10, 2026

Monday, May 4, 2026

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1/1.5 pood
24 pull-ups

Tuesday, May 5, 2026

Complete as many rounds as possible in 20 minutes of:

400-meter run
10 front squats @125/185lbs
20 GHD sit-ups

Wednesday, May 6, 2026: Make Up Day

1) Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

2) 3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups

3) Complete as many rounds as possible in 20 minutes of:
400-meter run
10 front squats @125/185lbs
20 GHD sit-ups

Thursday, May 7, 2026

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

A good candidate for a team up due to space, equipment and volume. Find a friend and go a bit heavier than you would dare to go solo. Dumbbell cleans are a great option here if you are going lighter than ¾ bodyweight. Dumbbell floor press will also be sufficient for most folks.

Friday, May 8, 2026

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps

Kettlebells, dumbbells, plates, weight vest, chains or even the Doc Disc classic backpack are all valid options for adding load to your pull ups.

Saturday, May 9, 2026

Team WOD

Sunday, May 10, 2026: Make Up Day

1) 3 rounds for time of:

10 clean and jerks @95/135lbs
50 wall-ball shots @14/20-lb. ball

2) Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

3) Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps