2026-04-08 WoD

WARM
400m run
2x
{
1 min row
10 shoulder taps
10 leg swings
30s plank
30s hollow hold
10 lunges
}

MAIN

A. For reps (see end). Most of the workout is a buy-in. 20min AMRAP.
{
1 block run
30s HSHold. unbroken (Rx was 5 wall walks)
2 block run
60s HSHold. unbroken (Rx was 10 wall walks)
3 block run
90s HSHold. unbroken (Rx was 15 wall walks)
4 block run
30s HSHold x as many as possible in remaining time. I did 7x30s (Rx was AMRAP wall walks)
}

B. Accumulate 3 min plank hold in 10 min (I did 6x 30s on, 15s off)

2026-04-07 WoD

//wasn't anything I could do at the gym today (they were doing snatches and other stuff I can't do right now), so went for a (short!) run.

A. Run 3.27km; 17:23; 5:19 pace

2026-04-06 WoD

WARM
200m run
2x
{
10 cossack squats
10 barbell tempo squats
10 barbell good mornings
2 inchworm
1 min airdyne
}

MAIN

A. 5x3 Backsquat, 33x1 tempo, 65% weight (for me = 195)
warm: 5x45, 5x95, 5x135, 3x185
mains 2x3 at 185#, 3x3 @ 195#

B. For time (all movements modified due to injury)
{
50 backsquat 95# (was wallballs)
35 situps (was T2B)
50 box stepups 20" (was boxjumps)
35 situps (was T2B)
50 backsquat 95# (was wallballs)
}
time: 9:58

2026-04-05 Sunday Run

 A. Run 8.74km; 49:34; 5:40 pace

Not quite a 10k but not bad given I'd not run more than a few km in ages

2026-04-04 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

//partner workout, but did it solo, and replaced 3 of the 5 movements due to shoulder injury :-p

A. 24 min AMRAP
{
4 rounds
{
10 DB Lunge 2x25# (suitcase hold)
15 situp
}
4 rounds
{
5 DBRow 2x25#
10 DBGobletSquat 35#
}
2 block run
}
2 full rounds, then 4 rounds of the first couplet (100 reps) and 2 rounds of the second couplet (30 reps) plus 5 DBRow, So 2rnds+135

2026-04-03 WoD

WARM
200m run
std warmup
2x20 SU

MAIN

A. 5 rounds, reps shown below, for time
{
150, 120, 90, 60, 30 SU
50, 40, 30, 20, 10 DBSquat (some goblet, some front-rack) 1x35#
}
time: 14:39? IIRC? forgot to write it down

B. 2 rounds, not for time
1 min foam roll
1 min amrap situps (25, 30)

2026-04-02 WoD

 //Subbing movements due to injury

WARM
200m run
2x
{1 min row
2 spiderman
10 good mornings
10 banded OHPress
30s bar hang
}

MAIN

A. 8 rounds for time. Each round has 2 min cap. 1 min rest mandatory between rounds
{
300m (1 block) run
15 situps (Rx was DBPushJerk)
1 min rest
}
Time: l8:45

B. 2 rounds, not for time
{
1 min bar hang
1 min/side pigeon stretch
}