WOD Blog

Tue, Jun 23


Today

6.23.2026


(Check In)
Warm-up
On a 5:00 clock:
:40 easy bike
:20 hard bike
– No rest between changes in pace.

3 sets:
10 plate squats
10 hanging knee raises
10 reverse lunges
:20 empty barbell front rack hold

3 sets:
5 front-rack reverse lunges
5 knees-to-elbows
:20 bike
– Build up to your workout load.

Workout
30-20-10 reps for time:
Front-rack reverse lunges (95/135 lb)
Knees-to-elbows
Calorie bike

Strength
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold

Accessory
EMOM 10:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 dumbbell bench presses

Stretching
1 set:
1:00 couch stretch/side
1:00 alternating elbow-to-instep hold
1:00 child’s pose