This Saturday’s Tester is…
LIVE
5 Rounds For Time:
12 Kipping Pull-Ups 15 Barbell Thrusters @ 20/15kgs 15 Lateral Burpee Over Barbell
Time Cap: 24 minutes
PERFORM
5 Rounds For Time:
15 Kipping Pull-Ups 15 Barbell Thrusters @ 25/20kgs 15 Lateral Burpee Over Barbell
Time Cap: 24 minutes
COMPETE
5 Rounds For Time:
15 Chest To Bar Pull-Ups 15 Barbell Thrusters @ 34/25kgs 15 Lateral Burpee Over Barbell
Time Cap: 24 minutes
ELITE
5 Rounds For Time:
15 Chest To Bar Pull-Ups 15 Barbell Thrusters @ 43/29kgs 15 Lateral Burpee Over Barbell
Time Cap: 24 minutes
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your times in the comments below ⬇️
This Saturday’s Tester is…
LIVE
10 Rounds For Time 3 Wall Walks 3 Power Snatches @ 95/65lbs
Time Cap: 10 minutes
PERFORM
10 Rounds For Time 3 Wall Walks 3 Power Snatches @ 115/80lbs
Time Cap: 10 minutes
COMPETE
10 Rounds For Time 3 Wall Walks 3 Power Snatches @ 135/95lbs
Time Cap: 10 minutes
ELITE
10 Rounds For Time 3 Wall Walks 3 Power Snatches @ 135/95lbs
Time Cap: 10 minutes
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your times in the comments below ⬇️
Dub City
This Saturday’s Tester is…
LIVE
AMRAP 12 12 Hanging Leg Raises 24 Wall Ball Shots @ 14/10lbs 48 Double Unders
PERFORM
AMRAP 12 10 Toes to Bar 24 Wall Ball Shots @ 20/14lbs 48 Double Unders
COMPETE & ELITE
AMRAP 12 12 Toes to Bar 24 Wall Ball Shots @ 20/14lbs 48 Double Unders
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your scores in the comments below ⬇️
Beasts Of Burden
This weeks Saturday Tester is…
LIVE
For Time: 1000m Run 50 Burden Box Step Over @ 10/5kgs 1000m Burden Run @ 10/5kgs 50 Box Step Overs 1000m Run
Time Cap: 32 minutes
PERFORM
For Time: 1000m Run 50 Burden Box Step Over @ 15/10kgs 1000m Burden Run @ 15/10kgs 50 Box Step Overs 1000m Run
Time Cap: 32 minutes
COMPETE
For Time: 1000m Run 50 Burden Box Step Over @ 20/15kgs 1000m Burden Run @ 20/15kgs 50 Box Step Overs 1000m Run
Time Cap: 32 minutes
ELITE
For Time: 1000m Run 50 Burden Box Step Over @ 25/20kgs 1000m Burden Run @ 25/20kgs 50 Box Step Overs 1000m Run
Time Cap: 32 minutes
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your times in the comments below ⬇️
Frontline Assault
This Saturday’s tester is…
LIVE
AMRAP 3 12 Kipping Pull-Ups 15 Front Squats @ 30/20kg AMRAP Assault Bike Cals
Rest 3 minutes x 4 rounds
PERFORM
AMRAP 3 15 Chest To Bar Pull-Ups 15 Front Squats @ 43/29kg AMRAP Assault Bike Cals
Rest 3 minutes x 4 rounds
COMPETE
AMRAP 3 15 Chest To Bar Pull-Ups 15 Front Squats @ 52/36kg AMRAP Assault Bike Cals
Rest 3 minutes x 4 rounds
ELITE
AMRAP 3 20 Chest To Bar Pull-Ups 15 Front Squats @ 61/43kg AMRAP Assault Bike Cals
Rest 3 minutes x 4 rounds
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your scores in the comments below ⬇️
If you’re wondering whether online CrossFit programming works…
Here’s your answer.
Built online.
Tested worldwide.
Proven at Quarterfinals.
Huge congratulations to our athletes who qualified and competed at the 2026 CrossFit Quarterfinals.
Structured training. Intelligent progressions. Long-term development.
We are so proud.
Next up, semi-finals.
Join us with a 7 day free trial through the link in our bio.
This Saturday’s Tester is the 2026 @crossfitgames Quarterfinals Workout 4!
LIVE
AMRAP 20 1000/800m Row 30 Clean and Jerks @ 43/29kgs 1000/800m Row 30 Lateral Burpee Over Barbell Max Distance Row
PERFORM
AMRAP 20 1000/900m Row 30 Clean and Jerks @ 52/36kgs 1000/900m Row 30 Lateral Burpee Over Barbell Max Distance Row
COMPETE & ELITE
For Time: 1000m Row 30 Clean and Jerks @ 61/43kgs 1000m Row 30 Strict Handstand Push-Ups
Time Cap: 20 minutes
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your times in the comments below ⬇️
The Open is done. Now what?
This is where most people get it wrong…
They either switch off completely or panic that they made it overload volume and intensity.
We don’t do either.
Whether you’ve qualified for Quarterfinals or not, the next phase matters.
➡️ Top 25%? Time to compete and crush quarterfinals
➡️ Not quite there? Time to transition
Next?
✅ Deload to reduce fatigue
✅ Transition week to reset movement and rebuild rhythm
✅ New cycle with clear structure, progression, and intent
This is where your season is built.
Not during the Open… but in what you do after it.
Who’s ready for more?
If you received your Quarterfinals invite, please reach out to us so we can celebrate you and help you prep!
If you’re in Hong Kong, we will be hosting the workouts over the weekend.
Expect more of those electric vibes, more friendly competition, and another chance to showcase your hard work, challenge yourself, and give it everything you’ve got.
Let’s go, team!
Phantom Fatigue
This Saturday’s Tester is…
LIVE
AMRAP 14
In pairs of 2, complete:
P1 - 3 Wall Walks (P2 - Deadlift Hold) P2 - 6 Deadlifts (P1 - Wall Facing Handstand Hold) P2 - 3 Wall Walks (P1 - Deadlift Hold) P1 - 6 Deadlifts (P2 - Wall Facing Handstand Hold) 36 Cal Row (Shared)
@ 84/61kgs
PERFORM
AMRAP 14
In pairs of 2, complete:
P1 - 3 Wall Walks (P2 - Deadlift Hold) P2 - 6 Deadlifts (P1 - Wall Facing Handstand Hold) P2 - 3 Wall Walks (P1 - Deadlift Hold) P1 - 6 Deadlifts (P2 - Wall Facing Handstand Hold) 36 Cal Row (Shared)
@ 102/70kgs
COMPETE
AMRAP 14 2 Deadlifts @ 275/185lbs 3 Wall Walks 4 Bar Muscle-Ups 16 Cal Row
ELITE
AMRAP 14 2 Deadlifts @ 315/225lbs 3 Wall Walks 4 Bar Muscle-Ups 16 Cal Row
Head to @wodupapp for the full coaches notes and movement standards.
Our programmes are designed based off of your results, so don’t forget to log in your scores on @wodupapp to see where you stand within the community.
Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!
Post your scores in the comments below ⬇️
THE UPDATE SHOW: 26.3!
Tune in as @anthayneshk & @t_williamson11 break down the performances and leaderboard after the final workout of the @crossfitgames Open.
The full episode is live now on our YouTube channel (link in bio).
Head over, give it a 👍🏽 and don’t forget to subscribe while you’re there.
Huge congratulations to everyone who competed in the 2026 Process Open Throwdown… we are so proud of you all.
Up next… quarterfinals!
26.3 - the last workout of the @crossfitgames open is here.
Ant Haynes & Toby Williamson breaks down the strategy and tips you need to know to be successful while they both go head to head with Mark.
Head to the link in our bio for the full video.
Goodluck, have fun, and finish strong team.
