WOD Blog

Mon, Apr 13


Tomorrow

Gymversary: Charles(6)

4.13.2026


(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

Workout
Bike Erg
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00

Strength
10-9-8-7-6-5-4-3-2-1 reps for time:
Strict handstand push-ups
Strict chin-ups

Stretching
3 rounds:
15 unweighted sumo good mornings
15 unweighted good mornings
– Maintain an easy and controlled pace.