HyroxGenerate WODToday's WOD

Workout of the Day

June 20, 2026

KB Cleans & Pull-ups is the daily WOD for June 20, 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 20, 2026

KB Cleans & Pull-ups

Save WOD
Intermediate30 minHome GymChipper

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

One-pass grinder with smart pacing

Target Score

Finish in 11-15 min, or record reps completed at cap

Time Cap

17 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 11-15 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

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. Target: Finish in 11-15 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Run 400m
KB Clean
5035/26 lb
Lunges
45
Push-ups
40
Pull-ups
35
Sit-ups
25
Burpees
20

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#general-fitness#pull#core#running#weightlifting

Export this WOD to PDF with PRO.

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

~17:00

~27 min total

Time Cap

21:00 cap

The Prep

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

The Work

  • • Run
  • • 50 KB Clean @ 35/26 lb
  • • 45 Lunges
  • • 40 Push-ups
  • • 35 Pull-ups

Go Pro

Unlock elite pacing cues, richer strategy layers, and full coaching detail.

Unlock Pro

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.

Jun 19Today's WOD

Want a personalized WOD?

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

Generate My WOD