Workout of the Day
May 15, 2026
KB Swings & Burpees is the daily WOD for May 15, 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.
“The first kilometre should feel patient enough that the fifth still looks like yours.”
Workout Breakdown
Hyrox · Endurance
Target Stimulus
Lactate Threshold
Estimated Work Time
~40:00
~53 min total
Time Cap
40:00 hard stop
The Prep
- • 2 min Jump Rope or High Knees
- • 10 each Arm Circles + PVC Pass-Through
- • 15 Air Squats
The Work
- • 30 Mountain Climbers
- • Run
- • 20 KB Swings @ 53/35 lb
- • 10 Burpees
- • 15 Push-ups
Go Pro
Unlock elite pacing cues, richer strategy layers, and full coaching detail.
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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