Workout List
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Open Workout 26.3
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters
♀ 65/75/85 lb
♂ 95/115/135 lb
Time cap: 16 minutes
Resources:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster
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Classification: Total Body
Movements: Burpee, Burpee Over The Bar, Clean, Power Clean, Squat, Squat Clean, Thruster
For time:
400-meter run
30 toes to bars
400-meter run
10 wall walks
400-meter run
30 toes to bars
400-meter run
Stimulus and Strategy:
This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes to bar volume first and then, if needed, substitute with knees to chests or hanging knee raises to maintain sets of 5 or more. Finish the toes to bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.
Intermediate option:
For time:
400-meter run
30 hanging knee raises to chest level
400-meter run
5 wall walks
400-meter run
30 hanging knee raises to chest level
400-meter run
Beginner option:
For time:
200-meter run
20 hanging knee raises to waist level
200-meter run
5 inchworms + push ups
200-meter run
20 hanging knee raises to waist level
200-meter run
Resources:
Running | Change in Support Drill
The Kipping Toes to-Bar
The Wall Walk
The Kipping Hanging Knee Raise
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Classification: Upper Body
Movements: Core, Push Up, Run, Toes To Bar
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 35-lb dumbbells
♂ 53-lb dumbbells
Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.
Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single unders
20 seconds of rest
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Deadlift, Double Under, Push Press
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.
Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double unders
20 seconds of rest
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single unders
20 seconds of rest
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Deadlift, Double Under, Push Press
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch
Stimulus and Strategy:
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.
Intermediate option:
Same as Rx'd.
Beginner option:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat
Resources:
The Hang Squat Snatch
The Squat Snatch
The Power Snatch
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?
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Classification: Total Body
Movements: Hang Power Snatch, Overhead Squat, Power Snatch, Snatch, Squat, Squat Snatch
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row
♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box
Stimulus and Strategy:
Today’s effort is two descending rep scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.
Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row
♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box
Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row
Rest 5 minutes
12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row
♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box
Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump
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Classification: Lower Body
Movements: Box Jump, Clean, Hang Power Clean, Power Clean, Row, Sprint
Open Workout 26.2
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest to bar pull ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle ups
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 15 minutes
Resources:
The Dumbbell Overhead Walking Lunge
The Dumbbell Power Snatch
The Kipping Pull-Up
The Kipping Chest to-Bar Pull-Up
The Kipping Muscle-Up
CrossFit Open Workout 26.2
CrossFit Open Workout 26.2 Tips
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Classification: Total Body
Movements: Chest To Bar Pull Up, Dumbbell Power Snatch, Dumbbell Snatch, Lunge, Muscle Up, Overhead Walking Lunge, Power Snatch, Pull Up, Snatch
Back squat 8-8-8-8-8 reps
Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be actual working sets where you’re getting stronger. All sets should be at least 70% of your 1-rep max or a load that feels moderately heavy. Look at the recent 5-rep back squat day from Oct. 20, 2025, to get an idea of your capacity for performing 8 reps in today's effort. Note that today you can build to a heavy set over the course of 5 working sets. That said, all sets should be challenging. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
The Back Squat
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Classification: Lower Body
Movements: Back Squat, Squat
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Stimulus and Strategy:
Today’s workout is a longer endurance based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.
Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 26-lb kettlebells
♂ 35-lb kettlebells
Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry
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Classification: Lower Body
Movements: Bike, Clean, Hang Clean
Quarter Gone Bad
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of weighted pull ups
45-second rest
15 seconds of burpees
45-second rest
♀ 95-lb barbell and a 35-lb dumbbell
♂ 135-lb barbell and a 50-lb dumbbell
Stimulus and Strategy:
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one to three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?
Intermediate option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull ups
45-second rest
15 seconds of burpees
45-second rest
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull ups
45-second rest
15 seconds of burpees
45-second rest
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
Weighted Pull-Up Tips
The Burpee
The Strict Pull-Up
The Strict Banded Pull-Up
From the Archives: Quarter Gone Bad WOD Demo
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Classification: Total Body
Movements: Burpee, Pull Up, Sprint, Strict Pull Up, Thruster