WOD Blog

Fri, May 15


Today

5.15.2026


(Check In)
Warm-up
1 set:
1:00 bike
10 air squats
10 alternating lunges
10 sit-ups
10 good mornings

1 set:
:30 bike
10 sumo deadlifts
10 hanging knee raises

1 set:
:30 bike
10 sumo deadlift shrugs
10 knees-to-chests

1 set:
:30 bike
10 sumo deadlift high-pulls
10 knees-to-elbows

2 sets:
5 bar-facing burpees
5 sumo deadlift high-pulls
– Rest 1:00 between sets.

Workout
5 rounds for time:
22/30-calorie Echo bike
20 sumo deadlift high pulls (65/95 lb)
15 knees-to-elbows

Accessory
Every 3:00 for 5 sets:
For speed:
10 dumbbell bench presses
15 push-ups

Stretching
1 set:
1:00 upward dog
10 alternating scorpion stretches
1:00 hamstring stretch/side