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October 25, 2026

DB Clean & Press & DB Deadlifts is the daily WOD for October 25, 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 25, 2026

DB Clean & Press & DB Deadlifts

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Intermediate30 minHome GymChipper

Score

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

Stimulus

One-pass grinder with smart pacing

Target Score

Finish in 11-15 min, or record reps completed at cap

Time Cap

21 min

Feel

Urgent but sustainable; breaks are planned before form breaks.

  • - Score: finish time. Finish in 11-15 min, or record reps completed at cap.
  • - Break early into planned sets; a short planned break beats a long forced break.
  • - On machines, hold a pace you could repeat for every interval rather than chasing one peak split.

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

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 21 minutes. Target: Finish in 11-15 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Bike (Cal)
30 Cal
DB Clean & Press
5030/20 lb
DB Deadlift
4550/35 lb
Lunges
40
Pull-ups
35
Sit-ups
25
Burpees
20

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#chipper#general-fitness#pull#core#weightlifting

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Wodbuilders AI Head Coach

Mental Edge · Read before you start

“The obvious movement done well is usually worth more than the clever movement done once.”

Farmer CarryGoblet SquatKettlebell Swing

Workout Breakdown

Hyrox · Endurance

Target Stimulus

Lactate Threshold

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

  • • 30 Cal Bike
  • • 50 DB Clean & Press @ 30/20 lb
  • • 45 Dumbbell Deadlifts @ 50/35 lb
  • • 40 Lunges
  • • 35 Pull-Ups

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Accessory

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

The Coach's Edge

Free

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

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