Apr 4, 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: Record your finish time and push for a PR pace.
How to pace: Open with controlled effort, then settle into sustainable pacing.
How to be competitive: If competing, transition quickly and push final third while preserving movement quality.
What you should feel: Expect rising breathing demand with manageable muscular fatigue.
Coach Note
Unbroken sets early, controlled breathing during transitions.