WOD Blog

Mon, Jun 22


Today

6.22.2026


(Check In)
Warm-up
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 dumbbell windmills + 5 presses, left arm
Min. 3 | 5 dumbbell windmills + 5 presses, right arm
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats

1 set:
200-meter run
5 kip swings
5 push-up + 10 shoulder taps
5 kip swing + press downs
:30 handstand hold against the wall
5 pull-ups
:30 inverted hang on the rings
200-meter run

1 set:
4-8 freestanding shoulder taps
5 up-downs
1-2 skin-the-cats
5 up-downs
2-3 L-pull-ups
5 up-downs
2-3 deficit push-ups
5 up-downs
– Use workout load and variations.

Workout
On a 20:00 clock for total reps:

0:00-5:00:
200-meter run
Max freestanding shoulder taps

5:00-10:00:
200-meter run
Max plank

10:00-15:00:
200-meter run
Max L-sit pull-ups

15:00-20:00:
200-meter run
Max deficit push-ups (2/4 in)

Strength
Strength II
Back squat
3-3-3-3-3+

Accessory
Every 2:00 for 10 sets:
50-meter sled sprint

Stretching
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts