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Workout of the Day

TODAY

May 3, 2026

DB Thrusters & Jump Squats is the daily WOD for May 3, 2026: a home-gym functional fitness workout with a warm-up, metcon, and cool-down.

Global daily standard: Intermediate level with Home Gym equipment, plus scaling notes for beginner and RX athletes.

May 3, 2026

DB Thrusters & Jump Squats

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Intermediate30 minHome GymChipper

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

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 17 minutes.

Bike (Cal)
30 Cal
Run 800m
Run 400m
DB Thrusters
5025/20 lb
Superman Hold
30 sec
Hollow Hold
30 sec
Jump Squats
45

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#home-gym#chipper#core#running#weightlifting

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Wodbuilders AI Head Coach

“The obvious movement done well is usually worth more than the clever movement done once.”

WODBuilders cue · Dan John-style
Farmer CarryGoblet SquatKettlebell Swing

Workout Breakdown

Hyrox · Endurance

Target Stimulus

Lactate Threshold

Estimated Work Time

~14:15

~25 min total

Time Cap

18:00 cap

The Prep

  • • 2 min Jump Rope or High Knees
  • • 10 each Arm Circles + PVC Pass-Through
  • • 15 Air Squats

The Work

  • • 30 Cal Bike (Cal)
  • • Run
  • • Run
  • • 50 DB Thrusters @ 25/20 lb
  • • 30 sec Superman Hold

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Accessory

  • • 60 sec Child's Pose
  • • 60 sec each side Pigeon Pose
  • • 45 sec each side Seated Hamstring Stretch

The Coach's Edge

Free

Keep the first run honest, then let the stations set the pace instead of racing the clock too early.

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