Workouts
Duluth, MN
Week of March 23, 2026
Monday, Mar 23
Front Squat + Barbell Grind
Strength + MetconCap: 18 min
Tuesday, Mar 24
Ring Muscle-Up + Conditioning
Skill / GymnasticsCap: 12 min
Wednesday, Mar 25
Endurance
EnduranceAMRAP: 25 min
Thursday, Mar 26
Sumo Deadlift + Barbell Complex
Strength + MetconCap: 10 min
Friday, Mar 27
Sprint Intervals
SprintAMRAP: 21 min
Saturday, Mar 28
Passing the Torch (Team WOD)
Team WODCap: 28 min
Week of March 16, 2026
Monday, Mar 16
Deadlift Strength + Sprint
StrengthCap: 12 min
Tuesday, Mar 17
Skill: Rope Climb + Conditioning
Skill / GymnasticsCap: 18 min
Wednesday, Mar 18
Chipper
Mixed ModalCap: 18 min
Thursday, Mar 19
Endurance: Every 5:00 x 6 Sets
EnduranceCap: 30 min
Friday, Mar 20
Push Jerk Strength + Sprint
StrengthCap: 12 min
Saturday, Mar 21
Team WOD (Teams of 2)
Team WODAMRAP: 30 min
Week of March 9, 2026
Monday, Mar 9
Skill: Kipping/Butterfly Pull Up Drill (10 min)
Skill / GymnasticsCap: 15 min
Tuesday, Mar 10
Hang Squat Clean
Strength + MetconAMRAP: 8 min
Wednesday, Mar 11
AMRAP 24
Strength + MetconAMRAP: 24 min
Thursday, Mar 12
Bench Press
StrengthFriday, Mar 13
Open 26.3
Mixed ModalSaturday, Mar 14
Teams of 2 — For Time
Team WODCap: 28 min