Empower Weekly WOD: Week Beginning January 5th 2026

Weekly CrossFit Training Program

January 5–11, 2026

This week’s programming blends classic CrossFit benchmarks, strength work, conditioning, swimming substitutions, and a hero workout. Designed for intermediate to advanced athletes, with clear scaling options.

Monday, January 5, 2026 – Make-Up Day

1. Benchmark WOD: Elizabeth

21–15–9 reps for time
Cleans (95 lb women / 135 lb men)
Ring Dips

A classic CrossFit benchmark testing power, pressing strength, and anaerobic capacity.

2. Conditioning

10 x 100 m swim
Rest 1 minute between intervals

3. Strength

Back Squat
5 sets of 5 reps (5-5-5-5-5)

Build moderate-to-heavy lower body strength. Rest as needed between sets.

Tuesday, January 6, 2026 – Progressive EMOM Strength & Conditioning

Every 2 minutes (E2MOM):
2 Rope Climbs
2 Front Squats @ 125 lb (women) / 185 lb (men)

Progression: Each round, add 2 front squats

Workout ends when: You can no longer complete the prescribed work within the 2-minute window.

Score: Total reps completed

Important note:

All lifts are performed without racks, competition-style. Athletes must squat clean the barbell. Power cleans are permitted but less efficient.

This workout tests grip, pulling endurance, leg strength, and movement efficiency under fatigue.

Wednesday, January 7, 2026 – Conditioning

5 Rounds for Time
100 m swim
30 push-ups

Gym substitutions for swim:
400 m run or ski
500 m row
1200 m air bike

Choose one modality and keep it consistent.

Thursday, January 8, 2026 – Hero WOD Hortman

45-minute AMRAP
800 m run
80 air squats
8 muscle-ups

Scaling options:

Run → 2400 m air bike or 1000 m row

Muscle-ups → Pull-ups + ring dips

A long-duration hero workout emphasizing aerobic capacity, leg stamina, and gymnastics under fatigue.

Friday, January 9, 2026 – Make-Up Day

Complete any missed workout from earlier in the week.

Saturday, January 10, 2026 – Team Workout

Team WOD

Details provided in class. Expect shared work, synchronized effort, and high community engagement.

Sunday, January 11, 2026 – Strength & Conditioning

4 Rounds for Time
500 m row
10 overhead squats (105 lb women / 155 lb men)

Loading guidance:

Choose a weight that allows at least 5 unbroken reps when fresh.

This workout tests shoulder mobility, midline stability, and rowing efficiency.