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June 28, 2026

Knee Raises & Push-ups is the daily WOD for June 28, 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 28, 2026

Knee Raises & Push-ups

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Intermediate30 minHome GymFor Time

Score

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

Stimulus

For-time mixed-modal conditioning

Target Score

Finish in 13-17 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 13-17 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

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 5 rounds for time. Time cap: 17 minutes. Adjust load to maintain consistent pacing. Target: Finish in 13-17 min, or record reps completed at cap. Stimulus: For-time mixed-modal conditioning.

Double-Unders
50
Jump Squats
15
Push-ups
15
Knee Raises
12

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#for-time#general-fitness

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Workout Breakdown

CrossFit · Endurance

Target Stimulus

Aerobic Capacity

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

  • • 50 Double-Unders
  • • 15 Jump Squats
  • • 15 Push-ups
  • • 12 Knee Raises

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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 moving, stay technical, and let consistency beat ego through the full piece.

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