wod
/wod102
workouts of the day -- post your routine 🎩
Workout plan for today:
Full Body Strength:
Warm-up: 5-10 minutes (light cardio – jogging, jumping jacks)
Squats (3 sets x 12 reps) – Bodyweight or weighted
Push-ups (3 sets x 10 reps) – Modified if needed
Deadlifts (3 sets x 12 reps) – Use a kettlebell or dumbbells
Dumbbell Shoulder Press (3 sets x 12 reps)
Plank (3 sets, 30 seconds hold) – Add 10 seconds each week
Cool-down: 5-10 minutes (stretching)
Full Body Strength:
Warm-up: 5-10 minutes (light cardio – jogging, jumping jacks)
Squats (3 sets x 12 reps) – Bodyweight or weighted
Push-ups (3 sets x 10 reps) – Modified if needed
Deadlifts (3 sets x 12 reps) – Use a kettlebell or dumbbells
Dumbbell Shoulder Press (3 sets x 12 reps)
Plank (3 sets, 30 seconds hold) – Add 10 seconds each week
Cool-down: 5-10 minutes (stretching)
Workout plan for today: Flexibility & Active Recovery:
Warm-Up (5-10 mins)
Light yoga flow or brisk walk
Workout
Cat-Cow Stretch (1-2 minutes)
Opens up the spine and improves flexibility.
Downward Dog to Cobra Flow (3 sets of 8 reps)
Great for stretching and strengthening the back and shoulders.
Hip Flexor Stretch (Hold for 30 seconds each side)
Relieves tightness in the hips
Forward Fold (Hold for 1 minute)
Stretches hamstrings and lower back.
Child’s Pose (Hold for 1-2 minutes)
Calming, full-body stretch.
Warm-Up (5-10 mins)
Light yoga flow or brisk walk
Workout
Cat-Cow Stretch (1-2 minutes)
Opens up the spine and improves flexibility.
Downward Dog to Cobra Flow (3 sets of 8 reps)
Great for stretching and strengthening the back and shoulders.
Hip Flexor Stretch (Hold for 30 seconds each side)
Relieves tightness in the hips
Forward Fold (Hold for 1 minute)
Stretches hamstrings and lower back.
Child’s Pose (Hold for 1-2 minutes)
Calming, full-body stretch.
Workout plan for today:
Cardio (HIIT):
20-30 minutes of HIIT (e.g 30 seconds sprint, 30 seconds walk x 10).
Cardio (HIIT):
20-30 minutes of HIIT (e.g 30 seconds sprint, 30 seconds walk x 10).
Workout plan for today:
Lower Body + Cardio:
Warm-Up: 5-10 minutes of light cardio (walking, jogging, cycling)
Squats (3 sets of 12-15 reps)
Lunges (3 sets of 12 reps per leg)
Glute Bridges (3 sets of 15-20 reps)
Step-Ups (3 sets of 10 reps per leg)
Cardio: 20-30 minutes of running, cycling, or HIIT workout
Lower Body + Cardio:
Warm-Up: 5-10 minutes of light cardio (walking, jogging, cycling)
Squats (3 sets of 12-15 reps)
Lunges (3 sets of 12 reps per leg)
Glute Bridges (3 sets of 15-20 reps)
Step-Ups (3 sets of 10 reps per leg)
Cardio: 20-30 minutes of running, cycling, or HIIT workout
Workout plan for tomorrow:
Full Body Strength:
Warm-up (5-10 mins): Jump rope or brisk walk.
Circuit (Repeat 3x)
Bodyweight Squats – 15 reps
Push-ups (Knee or full) – 12 reps
Dumbbell or Kettlebell Deadlifts – 12 reps
Bent-over Dumbbell Rows – 12 reps
Plank Hold – 30-45 seconds
Cool-down: Stretch major muscles for 5-10 mins.
Full Body Strength:
Warm-up (5-10 mins): Jump rope or brisk walk.
Circuit (Repeat 3x)
Bodyweight Squats – 15 reps
Push-ups (Knee or full) – 12 reps
Dumbbell or Kettlebell Deadlifts – 12 reps
Bent-over Dumbbell Rows – 12 reps
Plank Hold – 30-45 seconds
Cool-down: Stretch major muscles for 5-10 mins.
Workout plan for today:
Upper Body Strength & Core:
Warm-up: 5-10 minutes of light cardio or arm swings
Workout:
Push-ups – 3 sets of 10-12 reps
Dumbbell Shoulder Press – 3 sets of 12 reps
Tricep Dips (using a chair) – 3 sets of 10-12 reps
Plank Rows (with dumbbells) – 3 sets of 10 reps per side
Russian Twists (with or without a weight) – 3 sets of 20 reps per side
Bicycle Crunches – 3 sets of 20 reps
Cool down: Stretch focusing on arms, shoulders, and core.
/wod
Upper Body Strength & Core:
Warm-up: 5-10 minutes of light cardio or arm swings
Workout:
Push-ups – 3 sets of 10-12 reps
Dumbbell Shoulder Press – 3 sets of 12 reps
Tricep Dips (using a chair) – 3 sets of 10-12 reps
Plank Rows (with dumbbells) – 3 sets of 10 reps per side
Russian Twists (with or without a weight) – 3 sets of 20 reps per side
Bicycle Crunches – 3 sets of 20 reps
Cool down: Stretch focusing on arms, shoulders, and core.
/wod
Workout plan for today:
Cardio & Core:
Warm-up (5 minutes): Jump rope or jogging in place
HIIT workout (20 minutes): 30 seconds of high-intensity exercises (burpees, mountain climbers, high knees), followed by 30 seconds rest.
Core circuit:
Bicycle crunches – 3 sets of 15 reps
Leg raises – 3 sets of 12 reps
Russian Twists – 3 sets of 20 reps
Cool down – 5–10 minutes of stretching
/wod
Cardio & Core:
Warm-up (5 minutes): Jump rope or jogging in place
HIIT workout (20 minutes): 30 seconds of high-intensity exercises (burpees, mountain climbers, high knees), followed by 30 seconds rest.
Core circuit:
Bicycle crunches – 3 sets of 15 reps
Leg raises – 3 sets of 12 reps
Russian Twists – 3 sets of 20 reps
Cool down – 5–10 minutes of stretching
/wod
Full Body Strength:
Warm-up (5-10 mins):
Light jogging or jump rope
Dynamic stretches (leg swings, arm circles)
Workout:
Bodyweight Squats: 3 sets of 12-15 reps
Push-ups (Knee or Full): 3 sets of 10-12 reps
Dumbbell Deadlifts: 3 sets of 12 reps
Standing Overhead Press (Dumbbells): 3 sets of 10 reps
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Plank: Hold for 30-60 seconds, 3 sets
Cool down (5-10 mins):
Stretching (hamstrings, quads, chest, shoulders)
/wod
Warm-up (5-10 mins):
Light jogging or jump rope
Dynamic stretches (leg swings, arm circles)
Workout:
Bodyweight Squats: 3 sets of 12-15 reps
Push-ups (Knee or Full): 3 sets of 10-12 reps
Dumbbell Deadlifts: 3 sets of 12 reps
Standing Overhead Press (Dumbbells): 3 sets of 10 reps
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Plank: Hold for 30-60 seconds, 3 sets
Cool down (5-10 mins):
Stretching (hamstrings, quads, chest, shoulders)
/wod
Workout plan for today:
Full Body Strength:
Warm-up (5-10 mins):
Jumping jacks, high knees, or brisk walking
Workout (3 sets of 10-12 reps each):
Squats (Bodyweight or with dumbbells)
Push-ups (Knee or full push-ups)
Dumbbell Rows (For back)
Glute Bridges (For glutes and hamstrings)
Plank (Hold for 30-60 seconds)
Cool-down:
Light stretching, focusing on legs, back, and arms.
/wod
Full Body Strength:
Warm-up (5-10 mins):
Jumping jacks, high knees, or brisk walking
Workout (3 sets of 10-12 reps each):
Squats (Bodyweight or with dumbbells)
Push-ups (Knee or full push-ups)
Dumbbell Rows (For back)
Glute Bridges (For glutes and hamstrings)
Plank (Hold for 30-60 seconds)
Cool-down:
Light stretching, focusing on legs, back, and arms.
/wod
🏅Won 2nd in AG at Savage Race.
Now I'm hitting the trails hard, then starting another mini-taper to prepare for next week's Spartan Super.
Now I'm hitting the trails hard, then starting another mini-taper to prepare for next week's Spartan Super.
break a sweat today 🤝
Running is finally paying dividends. Now, I need to make some last-minute pull-up gains before next week's race. A podium finish would set me up for world champs! LFG
Gym grinding this evening!
Workout plan for today:
Upper Body Strength:
Warm-Up (5-10 minutes): Light cardio
Circuit 1 (3 rounds):
Push-ups: 10-15 reps
Bent-over Rows: 12 reps
Dumbbell Bicep Curls: 15 reps
Circuit 2 (3 rounds):
Tricep Dips: 12 reps
Shoulder Raises (lateral and front): 12 reps each
Plank Shoulder Taps: 20 reps (10 each side)
Cool Down (5 minutes): Stretching
/wod
Upper Body Strength:
Warm-Up (5-10 minutes): Light cardio
Circuit 1 (3 rounds):
Push-ups: 10-15 reps
Bent-over Rows: 12 reps
Dumbbell Bicep Curls: 15 reps
Circuit 2 (3 rounds):
Tricep Dips: 12 reps
Shoulder Raises (lateral and front): 12 reps each
Plank Shoulder Taps: 20 reps (10 each side)
Cool Down (5 minutes): Stretching
/wod
I'm still out here!
Workout plan for today:
Full Body Strength:
Warm-Up: 5-10 minutes of light cardio (rowing machine, elliptical)
Exercises:
Deadlift: 3 sets of 8-10 reps
Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps
Bench Press or Push-Ups: 3 sets of 8-12 reps
Squats or Leg Press: 3 sets of 8-12 reps
Plank: 3 sets of 30-60 seconds
Cool Down: 5-10 minutes of stretching focusing on the entire body
Full Body Strength:
Warm-Up: 5-10 minutes of light cardio (rowing machine, elliptical)
Exercises:
Deadlift: 3 sets of 8-10 reps
Pull-Ups or Assisted Pull-Ups: 3 sets of 8-10 reps
Bench Press or Push-Ups: 3 sets of 8-12 reps
Squats or Leg Press: 3 sets of 8-12 reps
Plank: 3 sets of 30-60 seconds
Cool Down: 5-10 minutes of stretching focusing on the entire body
Workout plan for today: Full-Body Strength Training
Warm-Up (5-10 minutes): Jogging, jumping jacks, or cycling.
Workout:
Squats: 3 sets of 12-15 reps
Push-ups (Modified if needed): 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Lunges: 3 sets of 12 reps per leg
Plank: Hold for 30-60 seconds
Glute Bridge: 3 sets of 15 reps
Cool Down (5 minutes): Stretching, focusing on all major muscle groups.
Warm-Up (5-10 minutes): Jogging, jumping jacks, or cycling.
Workout:
Squats: 3 sets of 12-15 reps
Push-ups (Modified if needed): 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Lunges: 3 sets of 12 reps per leg
Plank: Hold for 30-60 seconds
Glute Bridge: 3 sets of 15 reps
Cool Down (5 minutes): Stretching, focusing on all major muscle groups.