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Workout of the Day

August 1, 2026

Goblet Squats & DB Clean & Press is the daily WOD for August 1, 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.

August 1, 2026

Goblet Squats & DB Clean & Press

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Intermediate20 minHome GymAMRAP

Score

Record total rounds + reps completed before the clock expires.

Stimulus

Repeatable rounds at a pace you can hold to the buzzer

Target Score

3-4 rounds, scored as rounds + reps

Time Cap

12 min

Feel

Breathing hard early, still able to start the next round without a long pause.

  • - Score: rounds + reps. 3-4 rounds, scored as rounds + reps.
  • - Settle into round-one splits you can repeat; transitions should be walk-in, not hands-on-knees rest.
  • - 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

As Many Rounds + Reps as Possible in 12 minutes. Log your total rounds + extra reps. Target: 3-4 rounds, scored as rounds + reps. Stimulus: Repeatable rounds at a pace you can hold to the buzzer.

Run 200m
Goblet Squat
1535/26 lb
DB Clean & Press
1030/20 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#amrap#general-fitness#core#running#weightlifting

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Wodbuilders AI Head Coach

“When position collapses, power has already started leaking out of the session.”

WODBuilders cue · Kelly Starrett-style
Goblet SquatLungeFarmer Carry

Workout Breakdown

Hyrox · Endurance

Target Stimulus

Compromised Running

Estimated Work Time

~20:00

~28 min total

Time Cap

20:00 hard stop

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 DB Clean & Press @ 30/20 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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