WOD Blog

Tue, May 19


Today

5.19.2026


(Check In)
Warm-up
2 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 banded side steps, right
:30 banded side steps, left

1 set:
1:00 bike, easy
10 squats, slow

3 sets:
:30 bike
:30 rest
10 squats, fast
1:00 rest

Warm-up
2 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 banded side steps, right
:30 banded side steps, left

1 set:
1:00 bike, easy
10 hook-behind-heel squats
10 alternating single-leg squats, slow

6 x 1:30 rounds:
20 squats
Max-cal bike
– Rest 1:30 between rounds.

Strength
For completion:
200-meter sandbag bear-hug carry (70/100 lb)
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter sandbag bear-hug carry
– Rest as needed between movements.

Stretching
1 set:
1:00 foamroll calves
1:00 foamroll hamstrings
1:00 foamroll quads
1:00 foamroll lats