HyroxGenerate WODProgramsToday's WOD

Workout of the Day

September 7, 2026

Air Squats & Push-ups is the daily WOD for September 7, 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.

September 7, 2026

Air Squats & Push-ups

Save WOD
Intermediate30 minHome GymTabata

Score

Record total clean reps across all scored intervals.

Stimulus

Fast cyclical power output with minimal skill bottlenecks

Target Score

Total reps across all intervals; keep best and worst rounds within 20%

Time Cap

16 min

Feel

Very hot efforts, but movement quality stays crisp across all blocks.

  • - Score: total reps. Total reps across all intervals; keep best and worst rounds within 20%.
  • - Count only clean reps. The goal is high repeatable output, not one heroic first interval.
  • - 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.

Tap an exercise name for a quick guide without leaving this workout.

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

20 sec max effort / 10 sec rest × 8 rounds per block. A→B→C→D repeated twice per block (8 rounds × 30 sec). Varied muscle groups, balanced fatigue. Repeat the block 4 times (rest 60 sec between blocks) = 16 min total. Score = total reps. Target: Total reps across all intervals; keep best and worst rounds within 20%. Stimulus: Fast cyclical power output with minimal skill bottlenecks.

Double-Unders

Movement A · Rounds 1 & 5 · Score = reps

20 sec on / 10 sec off
Air Squats

Movement B · Rounds 2 & 6 · Score = reps

20 sec on / 10 sec off
Push-ups

Movement C · Rounds 3 & 7 · Score = reps

20 sec on / 10 sec off
Sit-ups

Movement D · Rounds 4 & 8 · Score = reps

20 sec on / 10 sec off

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

Tap an exercise name for a quick guide without leaving this workout.

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#tabata#general-fitness#core

Export this WOD to PDF with PRO.

Wodbuilders AI Head Coach

Mental Edge · Read before you start

“Hard work separates when the standard stays high after the easy speed is gone.”

ThrusterRowWall Ball

Workout Breakdown

CrossFit · Sprint

Target Stimulus

Anaerobic Power

Estimated Work Time

~30:00

~40 min total

Time Cap

30:00 hard stop

The Prep

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

The Work

  • • 20 sec on / 10 sec off Double-Unders (Movement A · Rounds 1 & 5 · Score = reps)
  • • 20 sec on / 10 sec off Air Squats (Movement B · Rounds 2 & 6 · Score = reps)
  • • 20 sec on / 10 sec off Push-ups (Movement C · Rounds 3 & 7 · Score = reps)
  • • 20 sec on / 10 sec off Sit-ups (Movement D · Rounds 4 & 8 · Score = reps)

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

Push the work, not the rest. Win the session by staying sharp when the pace bites.

Sep 6Today's WODSep 8

Want a personalized WOD?

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

Generate My WOD