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Workout of the Day

May 6, 2026

DB Snatches & KB Swings is the daily WOD for May 6, 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 6, 2026

DB Snatches & KB Swings

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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.

Run 200m
Bike (Cal)
30 Cal
Run 800m
DB Snatch
5035/25 lb
KB Swings
4553/35 lb
Mountain Climbers
40
Air Squats
35

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#running#weightlifting

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“When position collapses, power has already started leaking out of the session.”

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Workout Breakdown

Hyrox · Strength

Target Stimulus

Strength Endurance

Estimated Work Time

~13:16

~24 min total

Time Cap

17:00 cap

The Prep

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

The Work

  • • Run
  • • 30 Cal Bike (Cal)
  • • Run
  • • 50 DB Snatch @ 35/25 lb
  • • 45 KB Swings @ 53/35 lb

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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

Stay calm into every heavy station and rebuild your breathing before you ask the legs for more.

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