Warmup:

200M jog

Spider-Man Lunge 30’

Hell2Toe 30’

Side Lunge 30’ and back

Walking Kicks 30’

10 Hollow Rocks

5 Med Ball Squats

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Compare to 27Mar2026

Video courtesy of Catalyst Athletics.

Our next stop on our re-test week is our 5X5 test on 2-second back squats.  Again, if you hit each session of paused back squats this cycle, then there should be no reason each set of 5 is heavier to its corresponding set from 27Mar.  Make sure you keep the core and legs tight in that pause!

WOD:

12 Min AMRAP:

6 Alternating 1-DB Devil’s Press (35/25)

8 Wall Balls (20/14)

10 GHDs or Stick Sit Ups

Goal – 6-8 Rounds

Videos courtesy of Functional Bodybuilding and Mayhem Athlete, respectively.

Don’t let that hear rate spike early in this WOD or 12 minutes will feel like 12Hours!  Be steady and efficient!

Scaling Options:

DB weight -> 25/15 –
> as needed (ELITE: 50/35)

Stick Sit Ups -> V-Ups -> AbMat Sit Ups

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Scorpion Stretch – 1 Min per side