0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength Tests
20:00-35:00 Strength Tests
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10 Banded Pass Throughs
10 Banded Around the Worlds (5 each way)
10 Banded Pull Aparts
20-30 second each side Banded Lat Stretch
20-30 second each side Standing Tricep Stretch
6 Renegade Rows (6 total push-ups, 3 rows each side)
Specific Warm-up
3 Rounds
2-3 Pull-up or Ring Row Negatives (3-5 second lowering)
2-3 Handstand Push-up or Push-up Negatives (3-5 second lowering)
Strength
2 sets of Max Unbroken Ring/Bar MU, Strict/Chest to Bar/Kipping Pull-ups, Ring Rows
2 sets of Max Unbroken Strict/Deficit/Kipping Handstand Push-ups or Hand Release/Regular/Knee/Hands Elevated Push-ups
FOCUS:
Great opportunity to get your first rep of any of these movements or beat previous PRs on unbroken reps
Pick one of the pulling movements and one of the pushing movements to test for 2 sets
Good beginning of the year tests
WORK/REST RATIO:
15 minute block or do a max set every 3:30, alternate between pull/push movements
WOD Prep
3 Rounds
10 Double Unders/Single Unders/Line Hops
10 Single DB Curls 5 each arm
WOD:
2 Rounds
2 minutes Max Double Unders
2 minutes Max Rope Climbs
1 minute Rest
SCORE: Reps
PACE GOAL: Send it
FEEL:
Zero to 💯 real quick
Good test for the start of 2026
STRATEGY:
See if you can break your unbroken PR on Dubs, also a good opportunity to get your first double under or string multiple reps together for the first time
Focus on efficiency with your foot clamp, also a good opportunity to get your first rope climb
EQUIPMENT CONSIDERATIONS:
If you need to share ropes then start some on Dubs and some on Rope Climbs then switch
If you do not have enough ropes still or choose not to do them then pick something to go for max reps on: MB Slams, Sandbag Cleans, Heavy sandbag over shoulder, AbMat Sit-ups, etc.
BEGINNER: Single Unders, Max time Bar Hang
SCALED: Try for first rep, half or 3/4 rope climbs or get your first full rep
Rx+: Triple Unders or Crossovers, Legless