WOD — July 26, 2026

eel: Cardio / Gas

Pace: Sustain

Target Score: 24 minutes

Firebreather Score: 19 minutes

Scaling

– Double Unders: We’re looking for a coordination-challenging movement here. Reduce the number of reps so that the equivalent first set of 120 takes no longer than 2 minutes to complete, then 1 minute, then 30 seconds. Crossovers can be subbed at 1:1 with the same time stipulations. If jumping is not possible due to injury, sub mountain climbers 1:1 or if that isn’t possible then use 16/13, 8/6 and 4/3 cals on a C2 bike

– Run: Athletes should be running a 9:00/mile pace at least, hopefully closer to at least 8:00/mile. If the run will be slower, reduce the distances across the whole workout

Programmer Notes: We want athletes to go hard on each of these rounds. Some of your proficient athletes who have different gears of double under speed should challenge themselves to use a slightly reckless dub speed even at the risk of an extra trip or two, just for the sake of practice. There is pretty significant lower leg demand with this workout as written with jump rope and running, so make sure to present the machine distance alternatives if you as the coach or an individual as the athlete thinks it might be too much for their body to handle. Descending set sizes as the workout progresses should keep round speed fairly similar, although increases in transition counts are always going to be a bit slow.