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Workout of the Day

June 9, 2026

Goblet Squats & T2B is the daily WOD for June 9, 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.

June 9, 2026

Goblet Squats & T2B

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Intermediate20 minHome GymFor Time

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 4 rounds for time. Time cap: 12 minutes. Adjust load to maintain consistent pacing.

Hollow Hold
30 sec
Run 200m
Goblet Squat
1535/26 lb
Toes-to-Bar
10

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#20min#home-gym#for-time#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

Compromised Running

Estimated Work Time

~11:56

~20 min total

Time Cap

15:00 cap

The Prep

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

The Work

  • • 30 sec Hollow Hold
  • • Run
  • • 15 Goblet Squat @ 35/26 lb
  • • 10 Toes-to-Bar

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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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