WOD 12222025

Workout of the Day
Dec 21, 2025
1 min read

A. (For warm up)

21 elevated heel squats

1:00 box dip hold

21 air squats

1:00 max: hollow ups

21 jump squats

1:00 max: hop overs

B. (10:00 clock)

Every 2:00:

5 overhead squats (each side)

(Pick load for strength by or double repetitions)

C. (9:00 clock)

Every 90 seconds:

8 sumo deadlift high pulls

16 jumping lunges

D. (10:00 clock)

Every 2:00:

100 hop overs

For remainder: max v-ups

(Decrease -20 hop overs each round)

E. 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