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Workout of the Day

October 4, 2026

Knee Raises & Push-ups is the daily WOD for October 4, 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.

October 4, 2026

Knee Raises & Push-ups

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Intermediate20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

For-time mixed-modal conditioning

Target Score

Finish in 8-11 min, or record reps completed at cap

Time Cap

12 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 8-11 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - 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.

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

Complete 3 rounds for time. Time cap: 12 minutes. Adjust load to maintain consistent pacing. Target: Finish in 8-11 min, or record reps completed at cap. Stimulus: For-time mixed-modal conditioning.

Run 200m
Band Squat
12
Push-ups
15
Knee Raises
12

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#20min#home-gym#for-time#general-fitness#running#weightlifting

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Wodbuilders AI Head Coach

Mental Edge · Read before you start

“The first kilometre should feel patient enough that the fifth still looks like yours.”

RunRow

Workout Breakdown

Hyrox · Endurance

Target Stimulus

Compromised Running

Estimated Work Time

~12:00

~20 min total

Time Cap

15:00 cap

The Prep

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

The Work

  • • Run
  • • 12 Band Squat
  • • 15 Push-ups
  • • 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

Keep the first run honest, then let the stations set the pace instead of racing the clock too early.

Oct 3Today's WOD

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