WOD Blog

Thu, Jun 4


Tomorrow

6.4.2026


(Check In)
Warm-up
1 set:
50 mountain climbers
10 Kang squats
10 Cossack squats
10 alternating scorpion stretches
10 leg swings/leg

1 set:
50 mountain climbers
10 alternating Samson stretches
10 good mornings
10 ring rows
1:00 bike
10 single-leg dumbbell deadlifts/leg
10 pull-to-stands
1:00 bike
5 shuttle runs

2 sets:
1 rope climbs
2 dumbbell farmers carry shuttles
5 dumbbell deadlifts
5-calorie bike
– Use workout variations.

Workout
For time:
6 rope climbs (15/15 ft)
6 dumbbell farmers carry shuttles (50/70 lb)
21 dumbbell deadlifts (50/70 lb)
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

Strength
For load:
Bench press
10-8-8-6-6

Accessory
3 sets:
25 GHD sit-ups
:30 side plank hold/side

Stretching
1 set:
:30 forearm stretch fingers facing forward
:30 forearm stretch fingers facing backward
:30 forearm stretch palms facing up
:30 butterfly stretch
:30 pigeon stretch/side