top of page

Search

WOD 04072025

Workout of the Day
Apr 6, 2025
1 min read

A. Dynamic Stretches

B. (For warm up)

(2 rounds)

15 light dbell bent over fly (dbell each hand)

15 air squats

(2 rounds)

10 heavy dbell bent over rows

10 light dbell front squats (dbell each hand)

(2 rounds)

1:00 max: box dips

1:00 max: devil row

C. (6:00 clock)

0:00-2:00:

30 dbell bent over rows (dbell each hand)

30 dbell front squats (dbell each hand)

2:00-4:00:

20 dbell bent over rows (dbell each hand)

20 dbell front squats (dbell each hand)

4:00-6:00:

Max burpee box jump or burpee step up

D. (For time)

50 goblet box step up

E. (For Hypertrophy)

16-14-12-10-8 each side

Dbell single arm bent over row

F. Static stretches

Recent Posts

A. (For warm up) 1:00 foam roll quad smash each side 1:00 foam roll lat each side 1:00 foam roll glutes each side 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side B. (2 rounds) 30 s

A. (For warm up) 30 high knees 30 butt kicks 30 high kicks 30 bent over glute 30 backwards arm circles 30 second max: bicycle crunches 30 second max: Russian swings B. (30:00 clock) Every 6:00: 0:00-2

A. (For warm up) 1:00 foam roller calf smash each side 1:00 foam roller crossover glute smash each side 1:00 dbell overhead hold 25/15lb each side 1:00 wall sit 1:00 max dbell curl B. (9:00 cap) 21-15

Comments

bottom of page