HyroxGenerate WODProgramsToday's WOD

Workout of the Day

July 10, 2026

Goblet Squats & Dips is the daily WOD for July 10, 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.

July 10, 2026

Goblet Squats & Dips

Save WOD
Intermediate40 minHome GymRNFT

Score

Record load used and movement quality. No failed reps or technical breakdown.

Stimulus

Strength endurance and movement quality

Target Score

Finish all rounds smooth; no failed reps or technical breakdown

Time Cap

40 min

Feel

Controlled grind, not a race.

  • - Score: load and movement quality. Finish all rounds smooth; no failed reps or technical breakdown.
  • - 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

4 rounds at a controlled pace. Focus on movement quality. Rest 60–90 sec between rounds. Target: Finish all rounds smooth; no failed reps or technical breakdown. Stimulus: Strength endurance and movement quality.

Run 400m
Goblet Squat
1535/26 lb
Dips
10
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#40min#home-gym#rnft#strength-endurance#running#weightlifting

Export this WOD to PDF with PRO.

Wodbuilders AI Head Coach

“The first kilometre should feel patient enough that the fifth still looks like yours.”

WODBuilders cue · Chris Hinshaw-style
RunRow

Workout Breakdown

Hyrox · Strength

Target Stimulus

Strength Endurance

Estimated Work Time

~40:00

~53 min total

Time Cap

48:00 cap

The Prep

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

The Work

  • • Run
  • • 15 Air Squats @ 35/26 lb
  • • 10 Dips
  • • 12 Knee Raises

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

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

Jul 9Today's WODJul 11

Want a personalized WOD?

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

Generate My WOD