HyroxGenerate WODProgramsToday's WOD

Workout of the Day

July 30, 2026

DB Thrusters & DB Clean & Press is the daily WOD for July 30, 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 30, 2026

DB Thrusters & DB Clean & Press

Save WOD
Intermediate30 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

30 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.
  • - 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

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.

Double-Unders
50
DB Thrusters
1225/20 lb
DB Clean & Press
1030/20 lb
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#rnft#strength-endurance#weightlifting

Export this WOD to PDF with PRO.

Wodbuilders AI Head Coach

“Confidence feels calm when the opening reps have already been rehearsed in your head and in your body.”

WODBuilders cue · Tia-Clair Toomey-style
ThrusterFront SquatDouble-Under

Workout Breakdown

CrossFit · Strength

Target Stimulus

Strength Under Fatigue

Estimated Work Time

~30:00

~40 min total

Time Cap

36:00 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
  • • 12 DB Thrusters @ 25/20 lb
  • • 10 DB Clean & Press @ 30/20 lb
  • • 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 moving, stay technical, and let consistency beat ego through the full piece.

Jul 29Today's WODJul 31

Want a personalized WOD?

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

Generate My WOD