WOD 10072025

Workout of the Day
Oct 6, 2025
1 min read

A. (For warm up)

100m jog

20 Spider-Man lunges

200m jog

20 hollow rocks

300m jog

20 light dbell bent over fly

10 box pistol each side

B. (8:00 clock)

0:00-2:00:

14 sprawls

For remainder: Dbell bent over rows

2:00-4:00:

13 sprawls

For remainder: Dbell bent over rows

4:00-6:00:

12 sprawls

For remainder: Dbell bent over rows

6:00-8:00:

11 sprawls

For remainder: Dbell bent over rows

C. (10:00 clock)

Minute 1: 100 hop overs

Minute 2: 45 second elevated plank bold

D. Static stretches

Recent Posts

See All

WOD 05222026

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

WOD 05212026

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

WOD 05202026

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