WOD Blog

Mon, Apr 27


Today

4.27.2026


(Check In)
Warm-up
1 set:
3:00 run, row, bike, or ski

2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats

Strength
For load:
Shoulder Press:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%

Workout
On a 15:00 clock:
Bike, row, or ski for distance
– Every minute perform a :15 sprint.

GHD Turkish Twist
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)

Stretching
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch