WOD Blog
 | Thu, Aug 20 |  |
 | Happy Birthday: Vishnuvardhan & SHYAMVINOD |
| Thursday 20 August 2026 | Warm Up Thursday 20 August 2026 | Mobility Reset Thursday 20 August 2026 |
Thursday 20 August 2026
(Time, Rx2, Rx3)
Bench Press
10:00 to Establish a 3RM Baseline
This anchors the Hercules Cycle's pressing percentages going forward. Plan your jumps and leave the bar with one more rep in you, not a grind.
'White Water'
Every 5:00 x 3 Sets
Time Cap: 4:30 per Set
500/450m Row
50ft Dual Dumbbell Farmers Walking Lunge
5 Wall Walks 10-in
Score = Sum Total Time (3 Sets)
Goal: 3:30-4:15 per Set
Rx: 500/450m Row, 5 Wall Walks 10-in, DBs 50/35lb
Rx2: 500/450m Row, 4 Wall Walks 10-in, DBs 35/25lb
Rx3: 400/350m Row, 3 Wall Walks 30-in, DBs 25/15lb
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| Shashank g | 12:50 Rx3 | | | Saba | 10:39 Rx3 | | | Jacob Br | 10:37 Rx | | | Sam L | 11:44 Rx3 | | | Sam z | 12:13 Rx | 205 bench 3rm |
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Warm Up Thursday 20 August 2026
(No Results Tracked)
General Warm-Up
2:00 Cardio Choice (Row Ideally)
2 Sets:
10 Up Dog + Down Dog
10 Down Dog Toe Touches
5 Inchworm Push-Ups
15 Banded Pull-Aparts
8 Bootstrap Squats
5/5 Pendulum Lunges
Specific Barbell Prep (prior to starting clock)
5-8 Empty Barbell Bench Press
5 Bench Press @ 40-50%
3 Bench Press @ 55-60%
2 Bench Press @ 65-70%
Suggested Loading Jumps for the 3RM:
3 @ 70-75%
3 @ 80-85% of anticipated 3RM (Opener)
3 @ 88-92%
3 @ 95%+ (Peak Attempt)
Primer
2 Rounds:
150/125m Row (Building Effort, Focusing on Consistent Split)
15/15ft Dual Dumbbell Farmers Walking Lunge at warm-up loads
1 Partial Wall Walk + 1 Full Wall Walk or working modification
1 Round:
250/225m Row (Building Effort, Focusing on Consistent Split)
15/15ft Dual Dumbbell Farmers Walking Lunge at working load
2 Wall Walks
Use this to confirm row pace, dumbbell load, and wall walk standard before 'White Water' begins.
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Mobility Reset Thursday 20 August 2026
(No Results Tracked)
Reset (optional)
PRVN Reset
For Quality:
12:00 AMRAP
5/5 Bird Dog Rows (light, controlled)
5/5 Neutral Wrist Curls
:30/:30 Barbell Forearm Smash
5 Fingertip Curls (Barbell, or light dumbbells, slow and controlled)
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