HyroxGenerate WODProgramsToday's WOD

Workout of the Day

October 28, 2026

DB Deadlifts & Lunges is the daily WOD for October 28, 2026: a dumbbell and bodyweight functional fitness workout with a warm-up, metcon, and cool-down.

Global daily standard: Intermediate level with just dumbbells and bodyweight, plus scaling notes for beginner and RX athletes.

October 28, 2026

DB Deadlifts & Lunges

Save WOD
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 11-16 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 11-16 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.

One continuous round: raise your heart rate, open the joints today's workout uses, then rehearse the first movements light.

Tap an exercise name for a quick guide without leaving this workout.

Jumping Jacks
30
Glute Bridges
10
DB Deadlift

Ramp-up: light load, perfect reps

25
World's Greatest Stretch
3 each side
Inchworm + Push-up
3
Lunges

Ramp-up: light load, perfect reps

23

Complete ALL reps of each movement before advancing. One pass through — no rounds. Time cap: 21 minutes. Target: Finish in 11-16 min, or record reps completed at cap. Stimulus: One-pass grinder with smart pacing.

Run 800m
DB Deadlift
5050/35 lb (23/16 kg)
Lunges
45
Push-ups
40
Mountain Climbers
35
Burpee Broad Jump
25
Sit-ups
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#core#running#weightlifting

Export this WOD to PDF with PRO.

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

  • • 30 Jumping Jacks
  • • 10 Glute Bridges
  • • 25 Dumbbell Deadlifts (Ramp-up: light load, perfect reps)

The Work

  • • Run
  • • 50 Dumbbell Deadlifts @ 50/35 lb (23/16 kg)
  • • 45 Lunges
  • • 40 Push-ups
  • • 35 Mountain Climbers

Go Pro

Unlock elite pacing cues, richer strategy layers, and full coaching detail.

Unlock Pro

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.

Oct 27Today's WOD

Want a personalized WOD?

The daily WOD is for everyone. Generate one calibrated to your level and equipment.

Generate My WOD