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Workout of the Day

October 22, 2026

Knee Raises & Band Row is the daily WOD for October 22, 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 22, 2026

Knee Raises & Band Row

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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.

Band Row
15
Jump Squats
15
Band Shoulder Press
10
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
#intermediate#30min#home-gym#rnft#strength-endurance

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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 · Strength

Target Stimulus

Strength Endurance

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

  • • 15 Band Row
  • • 15 Air Squats
  • • 10 Band Shoulder Press
  • • 12 Knee Raises

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Accessory

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

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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