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August 6, 2026

Dips & Knee Raises is the daily WOD for August 6, 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 6, 2026

Dips & Knee Raises

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Intermediate20 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

20 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.
  • - On machines, hold a pace you could repeat for every interval rather than chasing one peak split.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Tap an exercise name to open its simple how-to guide.

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

3 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.

Bike (Cal)
15 Cal
Air Squats
20
Dips
10
Knee Raises
12

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Tap an exercise name to open its simple how-to guide.

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#rnft#strength-endurance

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Wodbuilders AI Head Coach

Mental Edge · Read before you start

“Comfort gets expensive when it keeps your real capacity undiscovered.”

RunRowBurpee

Workout Breakdown

CrossFit · Strength

Target Stimulus

Strength Under Fatigue

Estimated Work Time

~20:00

~28 min total

Time Cap

24:00 cap

The Prep

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

The Work

  • • 15 Cal Bike
  • • 20 Air Squats
  • • 10 Dips
  • • 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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