October 3, 2026
Daily Session — October 3, 2026
Warm-Up
3:00 Easy Row, Bike, or Jog (build to moderate pace in the final minute) 2 Rounds: 10 Cat-Cow 10 Scap Pull-Ups 10 PVC Pass-Throughs 10 Air Squats 10 Leg Swings (each side) 5 Inchworms Then: 2 Rounds: 8 Hollow Rocks 5 Hanging Knee Raises or Toes-to-Bar 5 Kipping Swings (focus on tight hollow/arch) 5 Ring Rows or Banded Pull-Overs Muscle-Up Prep: 3 Sets: 5 Low Ring or Bar Transition Drills (or Banded Muscle-Up Pulls) 3 False-Grip Hangs, :10 each Barbell + Wall Ball Prep: 2 Sets with Empty Barbell: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Wall Balls (light, crisp reps) 5 Bar-Facing Burpees (smooth, step-over or jump) Finish: 1:00 Row at WOD pace (24/18 Cal pace check) 200m Easy Jog or 1:00 Jump Rope
Coach's note: Spend your time on the muscle-up prep and false-grip hangs. Those 9 reps will decide your WOD, so be sharp before you start.
Power Clean + Muscle-Up Skill
Part A, Every 2:00 for 8:00 (4 sets): 3 Power Cleans Build to a moderate-heavy triple, around 80-85% of your 3RM. Stay crisp and leave 1-2 reps in the tank. Today's WOD cleans are 135/95 lb, so do not grind. Part B, EMOM for 6:00: Odd minutes: 2 Strict or Kipping Pull-Ups with a fast turnover Even minutes: 1-2 Muscle-Ups (or 3 Chest-to-Bar Pull-Ups + 3 Ring Dips for scaled) Stop at 6:00 and keep the quality high. Do not chase fatigue.
Coach's note: Keep the cleans fast and technical, not maxed out. Save your grip and shoulders for the 9 muscle-ups in the WOD.
Long Haul
For Time: 24/18 Cal Row 21 Wall Balls (20/14 lb) 18 Toes-to-Bar 15 Power Cleans (135/95 lb) 12 Bar-Facing Burpees 9 Muscle-Ups 400 m Run
Coach's note: This is a long grind, so settle in on the row at a pace you could hold for 10 minutes and don't burn your legs early. Break wall balls and toes-to-bar early in small sets to stay ahead of fatigue. Hit the muscle-ups with fresh, quick singles and save a little for the 400m run. Scale to chest-to-bar and ring dips if your muscle-ups aren't reliable.
Cool-Down
3:00 Easy Bike or Walk Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Lat Stretch on Rig or Rings (each side) :45 Doorway Chest Stretch (each side) :45 Forearm and Wrist Stretch (flexor and extensor) 1:00 Hamstring Stretch (each side) 1:00 Child's Pose with Reach 1:00 Supine Spinal Twist (each side) Finish with 5 slow nasal breaths, lying on your back.
Coach's note: Your grip, lats, and hip flexors took a beating today. Take your time on the lat and forearm stretches, and breathe slowly to bring your heart rate down.
Share this challenge
https://fitclash.app/s/-ujafIVcXU