Apr 6, 2026
Everyday Athlete
Barbell Burn Everyday
ForTimeTime Cap: 12:00
Main WOD
- - 21-15-9 Thrusters
- - 21-15-9 Pull-Ups
Week 1 • Block 1 (Week 1/4) • Training Day
This Week's Focus
Lower Body Strength
Warm-Up
- - 4 min row
- - 2 rounds: 8 goblet squats, 8 ring rows
- - Thruster build-up sets
Recovery
- - 400m easy walk
- - Hydrate and downshift breathing for 3 min
Mobility
- - Front rack stretch 90s/side
- - Lat stretch 60s/side
Coaching Advice
Target time: Finish under 10:30 with no failed reps.
How to pace: Open with smooth 21s, then break earlier on 15 and 9 to avoid redline stalls.
How to be competitive: Fast transitions win this piece; commit to short, deliberate breaks instead of long resets.
What you should feel: Expect heavy quad and shoulder fatigue with rapidly elevated heart rate by the round of 15.
Coach Note
Unbroken sets early, controlled breathing during transitions.