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Workout of the Day

September 30, 2026

Lunges & Push-ups is the daily WOD for September 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.

September 30, 2026

Lunges & Push-ups

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Intermediate30 minHome GymEMOM

Score

Record completed minutes. A minute counts only when all prescribed work is finished.

Stimulus

Strength endurance under repeatable minute pressure

Target Score

Score completed minutes; finish each work minute with 10-20 sec spare

Time Cap

16 min

Feel

Tight but controlled; no minute should require a sprint finish.

  • - Score: completed minutes. Score completed minutes; finish each work minute with 10-20 sec spare.
  • - Pick reps that leave repeatable breathing room; if two minutes finish under 5 sec spare, reduce the next round.
  • - 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

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds. Target: Score completed minutes; finish each work minute with 10-20 sec spare. Stimulus: Strength endurance under repeatable minute pressure.

Ring Rows

Min 1 of 4 (repeats every 4 min)

12
Lunges

Min 2 of 4 (repeats every 4 min)

16
Push-ups

Min 3 of 4 (repeats every 4 min)

15
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

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#emom#strength-endurance

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Wodbuilders AI Head Coach

Mental Edge · Read before you start

“When the legs start bargaining, keep the pace attached to the plan instead of the mood.”

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Workout Breakdown

Hyrox · Strength

Target Stimulus

Strength Endurance

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

  • • 12 Ring Rows (Min 1 of 4 (repeats every 4 min))
  • • 16 Lunges (Min 2 of 4 (repeats every 4 min))
  • • 15 Push-ups (Min 3 of 4 (repeats every 4 min))
  • • 1 min Rest / Mobility (Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch)

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

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