WOD Blog

Tue, Apr 14


Today

4.14.2026


(Check In)
Warm-up
1 set:
2:00 run, row, bike, or ski

3 sets:
5 sit-ups
:20 jump rope
3 strict pull-ups
:20 plank hold
3 lying pull-to-stands

2 sets:
1 rope climb
5 GHD sit-ups
10 double-unders

Workout
10 rounds for time:
2 rope climbs (15/15 ft)
10 GHD sit-ups or 15 AbMat sit-ups
25 double-unders

Strength
Front squat
5-5-5-5-5+

Accessory
For time:
800-meter sled drag (25/45 lb)

Stretching
1 round:
1:00 standing calf stretch/side
1:00 couch stretch/side
1:00 banded pass-throughs