WOD 04092026

Workout of the Day
Apr 8
1 min read

A. (For warm up)

40 running high knees

40 running butt kicks

30 bent over glute

30 leg sweeps

20 backwards arm circles

20 alternating arm raises each side

1:00 max: mountain climbers

1:00 max: hollow flutter kicks

B. (3 rounds)

100m jog

12 push ups

14 push press wall balls 20/14lb

16 air squats

C. “Teams of 3”

(3 sets of 12:00 clock)

0:00-4:00:

Max reps: bench press 60s/40s

(Split any way)

4:00-8:00:

Max reps: wall balls 20/14lb

(Split any way)

8:00-12:00:

Team 400m run

For remainder: team max reps anchored ab mat sit ups

D. Static stretches

Recent Posts

See All

WOD 05162026

A. (For warm up) 30 running high knees 30 running butt kicks 20 high knee grab 20 high kicks 10/ 7 cal bike 100m row B. (3 rounds) 100m jog 12 reverse lunges 14 air squats C. “Squad of Quads” (Teams o

WOD 05152026

A. (For warm up) 1:00 couch stretch each side 1:00 lacrosse ball (foot) each sjde 1:00 downward dog -then- (3 rounds) 10 hollow rocks 8 hanging knee raises 6 ab mat pike push ups B. (5 sets) 8 strict

WOD 05142026

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 20 bent over glute 20 single leg calf raise each side 20 Bulgarian split squats each side 1:00 standing pigeon 10 banded glut

Comments