WOD — October 3, 2026

CrossFit – Sat, Oct 3

Warm-Up:

General Warm-Up

2:00 Cardio Choice (Run Ideally)

–

10 Alternating Arm Swings

10 Back Slaps

8 Inchworm Push-Ups

10/10 World’s Greatest Stretch

:30 Glute Bridge Hold

–

2 Sets:

:15 Passive Hang + :15 Active Hang

8/8 Single Leg CrossBody RDLs

10-15 Banded Pull-Aparts

:15/:15 Single Arm Plank

Specific Prep

8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)

10 Synchro AbMat Sit-Ups

:20 Hollow Hold

–

100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)

100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)

“Intertwined” (Time)

For Time, Teams of 2

4 Rounds for Time

Partner 1:

200m Kettlebell Run

Partner 2:

20 Dumbbell Bench Press

Switch roles once both assignments are complete.

Then, together:

30 Synchro AbMat Sit-Ups

200m Dual Kettlebell Farmers Carry

Time Cap: 30:00

Score = Time

Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)

Kettlebell (Run): 1 x 53/35lb (24/16kg)

Kettlebells (Farmers Carry): 2 x 53/35lb (24/16kg)

Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.

Goals: 22:00-30:00

Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance

RPE: 8/10

Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.

Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.

[Intertwined:Levels] (Time)

Level 2:

4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro AbMat Sit-Ups, 200m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb (15/12kg)

Kettlebell (Run): 1 x 44/26lb (20/12kg)

Kettlebells (Carry): 2 x 44/26lb (20/12kg)

Level 1:

3 Rounds: 200m Run / 20 Dumbbell Bench Press, then 20 Synchro AbMat Sit-Ups, 150m Farmers Carry

Dumbbells: 2 x 25/15lb (12/7kg)

Kettlebell (Carry): 2 x 35/18lb (16/8kg)

Masters 55+:

4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 35/25lb (15/12kg)

Kettlebell (Run): 1 x 44/26lb (20/12kg)

Kettlebells (Carry): 2 x 44/26lb (20/12kg)

Competitor:

4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro GHD Sit-Ups, 200m Dual Kettlebell Farmers Carry

Dumbbells: 2 x 70/50lb (32/22.5kg)

Kettlebell (Run): 1 x 70/53lb (32/24kg)

Kettlebells (Carry): 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:

4 Rounds: 200m Run / 20 Dumbbell Bench Press, then 30 AbMat Sit-Ups, 1:00 Dual Dumbbell Farmers Hold March

Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:

Stagger teams on a 1:00 delay to clear the bench and the run exit. If benches are short, move to Dual Dumbbell Floor Press at the same loads and have every other team start on the run station.

PRVN Reset

For Quality

2 Sets

1:00 Alternating 90/90 Hip Switch w/ Fold

5 Cuban Rotations (41×1 Tempo)

5/5 Side Lying Thoracic Book Opener

3/3 Quadruped Hip Cars

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10/10 Three Point Dumbbell Row, Moderate, controlled tempo

8-10 Reverse Nordic Curls