Workout of the Day
Today's WOD
Can't make class? Scale today's workout to your level and equipment, build your own version, or start the timer — wherever you are.
Today's WOD
Sunday, July 5, 2026
Fran
For TimeTime cap 12:00
- 21-15-9
- Thrusters 95/65 lb
- Pull-ups
Target Stimulus
Fast, high-intensity sprint with moderate barbell cycling and pulling volume.
Coach Notes
Choose a thruster weight you can do in sets of 10+ when fresh. Pull-ups should be completed in no more than 3 sets per round.
This tool provides general fitness suggestions only. Ask a coach if you're unsure how to scale, and stop if you feel pain.