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WOD for Friday, April 17

April 17, 2026

Superman Hold & Double-Unders

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Intermediate30 minNo EquipmentEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks
30
Shoulder Rolls
10 each direction
Thoracic Rotations
10 each side
Glute Bridges
15
World's Greatest Stretch
5 each side
Bear Crawl
10m forward + back

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds.

Superman Hold

Min 1 of 4 (repeats every 4 min)

30 sec
Run 200m

Min 2 of 4 (repeats every 4 min)

Double-Unders

Min 3 of 4 (repeats every 4 min)

50
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to return to normal.

Thread-the-Needle Stretch
45 sec each side
Child's Pose
60 sec
Lying Quad Stretch
45 sec each side
Lat Stretch (hang)
30 sec
#intermediate#30min#no-equipment#emom#running

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