Adaptive / AccessibleAll Levels

Adaptive & Accessible

The main programming, adapted for every body

The same weekly training as our main track, re-built for adaptive and disabled athletes. Every day gives three scalable options — Seated / Wheelchair (lower-limb), Standing Support (upper-limb), and Limited Mobility — so you train the same stimulus as the gym, your way. Coach-guided substitutions for any equipment or movement.

5-7 days/weekAll Levels

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This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up (Accessible)

5–8 min, scaled to your range:

- Seated/standing arm circles & band pull-aparts

- 5 Roll & reach (or seated torso twists)

- Easy arm bike, ski erg, or seated march — 2 min building

*If a movement causes pain, shorten the range or skip it. Your coach can sub any piece.*

Strength — Pressing & Pulling

Mirrors the main snatch/overhead-squat day, loaded safely.

**Seated / Wheelchair (lower-limb):**

EVERY 1:00 (10:00) — 3 Seated DB Strict Press, building load

**Standing Support (upper-limb):**

EVERY 1:00 (10:00) — 3 Goblet Squats or Box Sit-to-Stand (single-arm/holstered as needed)

**Limited Mobility:**

EVERY 1:30 (10:00) — 8 Banded Press + 8 Banded Row, controlled tempo

WOD — Catching Fireflies (Adapted)

10 ROUNDS FOR TIME (or AMRAP 12:00):

**Seated / Wheelchair:**

- 16 Seated Punches or Med-Ball Press

- 8 Seated Knee Raises / Core Hold

- 4 Single-Arm DB Press (each)

**Standing Support:**

- 16 Air Squats or Sit-to-Stand

- 8 Hanging/Supported Knee Raises

- 4 Light DB Ground-to-Shoulder

**Limited Mobility:**

- 16 Seated Marches

- 8 Band Pull-Aparts

- 4 Seated Overhead Reach

*(Score is time or rounds)*

Cool Down

3–5 min easy seated cardio, then:

- 1:00 chest/shoulder stretch

- 1:00 gentle forearm & wrist mobility