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WOD 09082025

Workout of the Day
Sep 7, 2025
1 min read

A. (For warm up)

50 seal jacks

50’ walking lunge

50 ice skaters

100 seal jacks

100’ walking lunge

10 pike push ups

B. (Every minute for 7:00)

3-7 pike push ups

(Pick rep range for strength)

C. (15:00 clock)

0:00-3:00:

10 dbell push press (dbell each hand)

30 sprawls

3:00-6:00:

10 dbell push press (dbell each hand)

300m run

6:00-9:00:

10 dbell push press (dbell each hand)

30 devil rows

9:00-12:00:

10 dbell push press (dbell each hand)

300 hop overs

12:00-15:00:

10 dbell push press (dbell each hand)

30 dbell step ups (1 dbell)

D. (For hypertrophy/ strength)

Dbell bicep curl

16-14-12-10-8 side

E. Static stretches

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