Workout of the Day

April 21, 2026

Share this workout with your box or training partner using the link below.

April 21, 2026

Push-ups & Mountain Climbers

Save WOD

Intermediate30 minNo EquipmentFor Time

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

Jumping Jacks

Shoulder Rolls

10 each direction

Thoracic Rotations

10 each side

Glute Bridges

World's Greatest Stretch

5 each side

Bear Crawl

10m forward + back

Complete 5 rounds for time. Time cap: 17 minutes. Adjust load to maintain consistent pacing.

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

Child's Pose

60 sec

Pigeon Pose

60 sec each side

Seated Hamstring Stretch

45 sec each side

Lying Quad Stretch

45 sec each side

Box Breathing (4-4-4-4)

2 min

#intermediate#30min#no-equipment#for-time#running

Export this WOD to PDF with PRO.

Want a personalized WOD?

The daily WOD is for everyone. Generate one calibrated to your level and equipment.