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Workout of the Day

October 21, 2026

Air Squats & Push-ups is the daily WOD for October 21, 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 21, 2026

Air Squats & Push-ups

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Intermediate30 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

21 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.
  • - Stop gymnastics sets 1-2 reps before failure so the next set starts quickly.

One continuous round, moving from one drill to the next. 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

4 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.

Double-Unders
50
Air Squats
20
Push-ups
15
Band Face Pull
15

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
#intermediate#30min#home-gym#rnft#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.”

RunRowBurpee

Workout Breakdown

CrossFit · Strength

Target Stimulus

Strength Under Fatigue

Estimated Work Time

~21:00

~30 min total

Time Cap

26:00 cap

The Prep

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

The Work

  • • 50 Double-Unders
  • • 20 Air Squats
  • • 15 Push-ups
  • • 15 Band Face Pull

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Accessory

  • • 60 sec Child's Pose
  • • 60 sec each side Pigeon Pose

The Coach's Edge

Free

Stay moving, stay technical, and let consistency beat ego through the full piece.

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