WOD 10092025

Workout of the Day
Oct 8, 2025
1 min read

A. (For warm up)

50’ high knee grab

50’ butt kick grab

50’ bent over glute

50’ banded monster walk

25 toe squats

25 second chest/ shoulder stretch each side

25 lateral leg swings each side

25 Patrick step up each side

B. (3 rounds)

15 air squats

1:00 max: hand release push ups

C. (For strength/ Technique)

Back squat

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. “Partner”

(3 rounds each for time)

10 back squats

25 synchronized ab mat sit ups

(Round 1: 205/145lb; round 2: 225/155lb; round 3: 245/165lb)

(Switch every round)

E. Static stretches

Recent Posts

See All

WOD 05202026

A. (For warm up) 1:00 kbell 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) 21-15-9 Bac

WOD 05192026

A. (For warm up) 1:00 saddle with tricep 1:00 pvc front rack (box) 15 single leg reach down each side 15 air squats with 3 second negative 20 hanging knee raise 20 second machine of choice B. (2 round

WOD 05182026

A. (For warm up) 1:00 bike (legs only) 1:00 light row 15 ring rows 15 hanging kips 20 calf raises 200m jog B. (12:00 cap) 800m run 75 pull ups (Wear a vest 20/14lb) C. (3 rounds for time) 8 single arm

Comments