WOD 11212025

Workout of the Day
Nov 20, 2025
1 min read

A. (For warm up)

6:00 clock:

Minute 1: 10 light dbell thrusters + 20 dbell Russian twists

Minute 2: 40 second max: box step up

B. (2 rounds)

15 light dbell front squats (dbell each hand)

100 seal jacks

C. (For strength/ Technique)

Dbell Front squat

6-6-4-4-2-2

(Dbell each hand; pick load for strength; if no access to heavy weights double repetitions)

D. (For time)

100 hop overs

20 box jump or 40 air squats

80 hop overs

20 box jump or 40 air squats

60 hop overs

20 box jump or 40 air squats

40 hop overs

E. Static stretches

Recent Posts

See All

WOD 02102026

A. (For warm up) 25 box dips 25 single leg deadlift each leg (light) 20 box step ups 20” 200m jog 15 push ups 15 single leg glute bridge with pause each side B. (10:00 clock) Every 2:00: 30 elevated p

WOD 02092026

A. (For warm up) 21 air squats 21 dbell curl 15 jump squats 15 light dbell bent over fly 9 dbell front squat (light weight) 9 hollow rocks B. (As many rounds as possible in 6:00) 8 dbell front squats

WOD 02072026

A. (For warm up) 25 light dbell bent over fly 200m jog 150 bicycle crunches 100m jog B. (6:00 cap) 15-12-9 Dbell Push press (10) box step ups 20” (Light, moderate, heavy) C. (25:00 clock) Every 5:00:

Comments