WEEKLY WOD

Warm-up (10-12 min)
Goal: Prep shoulders, hips, core and elevate HR for full-body strength/endurance

• 3 rounds (easy pace):
- 30 sec easy running in place or high knees
- 10 arm circles forward + 10 backward (big range)
- 10 scapular push-ups (straight arms, only shoulder blades move)
- 10 air squats
- 10 alternating lunges (bodyweight, controlled)

• Then:
- 2 x 20 sec dead hang (or active hang) from pull-up bar, rest 20 sec
- 10 wall shoulder taps in plank (hand plank, slow & stable)
- 10 slow mountain climbers per side (focus on core tension)

Main Workout
“Bodyweight Grinder”
Full-body strength & endurance, 30-min cap

• For time:
- 400 m run in place (approx. 2–2.5 min of fast running in place / high knees)
- 30 air squats
- 20 push-ups
- 10 pull-ups

Then:
- 300 m run in place (approx. 90 sec–2 min)
- 30 walking lunges (15/leg)
- 20 dips (bench/chair)
- 20 sit-ups

Then:
- 200 m run in place (approx. 60–75 sec)
- 20 burpees
- 40 mountain climbers (20/side)
- 30-sec hollow hold

Then:
- 100 m run in place (approx. 30–40 sec)
- 40 air squats
- 20 push-ups
- 10 pull-ups

Time cap: 30 minutes
Scale reps to finish each section in ~6–7 minutes.

Tips:
• Break push-ups and pull-ups early (e.g., 5–5–5–5) to avoid burnout.
• Keep runs in place fast but smooth; breathe through the nose when possible.
• Maintain tight core on squats, lunges, and burpees to protect the lower back.

Cool-down (5 min)
• 1 min slow walk in place + deep breathing
• 30 sec per side quad stretch (standing or lying)
• 30 sec per side hamstring stretch (seated or standing)
• 30 sec child’s pose
• 30 sec per side chest/shoulder stretch against wall or doorway
• 30 sec hanging from bar (or doorway lat stretch)

Warm-up (10-12 min)
Goal: Prep shoulders, chest, lats, triceps, core for push-ups, pull-ups, dips, handstand work.

- 2-3 min:
• Easy running in place / high knees
• Add arm swings front/back and across chest

- 2 rounds:
• 10 arm circles forward + 10 backward (small to big)
• 10 scapular push-ups (locked elbows, just shoulder blades move)
• 5-10 scapular pull-ups or active dead hangs (if bar available)
• 10 walkouts to plank + shoulder taps (5/side)

- Activation:
• 8-10 slow push-ups (elevate hands on couch if needed)
• 10 bench/chair dips (partial range, easy tempo)
• 20-30 sec wall-facing handstand lean or pike shoulder taps (prep overhead pushing)

Main Workout
“Bodyweight Push–Pull Ladder”
Goal: Upper body strength/endurance – horizontal + vertical push/pull, core.

Part A – Strength / Quality (15-20 min)
5 sets, rest 60-90 sec between sets:
- 6-10 strict pull-ups
• Scale: jumping negatives or slow iso-hold at top
- 10-15 push-ups
• Scale: hands elevated / knee push-ups
- 8-12 bench/chair dips
- 20-30 sec hollow hold

Part B – Conditioning (10-15 min)
10-min AMRAP (as many rounds as possible):
- 4 pull-ups
- 8 hand-release push-ups
- 12 mountain climbers (each side = 24 total taps)
- 20-sec plank (front)

Cap total working time around 40-45 min.

Tips:
• Break sets early to keep reps crisp; avoid grinding to failure.
• Keep ribs down and glutes tight on all push-ups, dips, and handstand work.
• Use the easiest scaling that lets you move continuously in Part B.

Cool-down (5 min)
• 30-45 sec each: doorway chest stretch (both sides)
• 30-45 sec per side: lat/side stretch (overhead reach, lean away)
• 30-45 sec: triceps stretch per arm
• 30-45 sec: forearm flexor stretch (fingers back on floor or wall)
• 1 min easy breathing in child’s pose or lying on back, arms overhead

Warm-up (10-12 min)
Goal: Prep core, hips, shoulders, and spine for rotation, flexion/extension, and plank work.

- 2 min easy:
• Running in place + high knees (alternate every 30 sec)
- Dynamic core & spine (2 rounds):
• 10 Cat–cow from quadruped (slow spinal flex/extend)
• 10 Thoracic rotations per side (thread-the-needle from all fours)
- Hip & hamstring mobility (2 rounds):
• 10 Leg swings per leg (front–back, holding wall if needed)
• 10 Lateral leg swings per leg
• 10 Alternating forward lunges with reach and gentle twist
- Core activation (2 rounds):
• 20 sec Dead bug or bird dog
• 20 sec Forearm plank (easy intensity, focus on bracing)
• 10 Glute bridges (squeeze glutes, brace midline)

Main Workout
“Midline Flow” – Core & Mobility EMOM + AMRAP (Approx. 30-35 min)

Part A – Core & Control EMOM (12 min)
12-minute EMOM (Every Minute On the Minute) – 4 rounds of the 3-minute sequence:
- Min 1: 30 sec Hollow hold + 15 sec rest + 15 sec Dead bug
- Min 2: 30 sec Side plank right + 15 sec side plank hip dips (right) + 15 sec rest
- Min 3: 30 sec Side plank left + 15 sec side plank hip dips (left) + 15 sec rest

Rest 2-3 min – walk around, shake out, a few gentle trunk rotations.

Part B – Core & Mobility AMRAP (16 min)
16-minute AMRAP (as many QUALITY rounds as possible – control over speed):
- 10 Tempo air squats
- 3-sec lower, 1-sec hold at bottom, stand fast (focus on hip/knee control)
- 8 Per side Controlled reverse lunges to knee drive
- Step back, gently tap knee, stand and bring knee up with balance
- 10 Sit-ups (or curl-ups)
- 10 Per side Alternating bird dog (slow, 2-sec hold each rep)
- 8 Per side World’s greatest stretch
- Long lunge, elbow toward instep, rotate arm to ceiling
- 20 sec Plank to pike walk-out
- From plank, push hips up (pike), then back to plank with control

Time cap: Entire session within 55-60 minutes including warm-up and cool-down.

Tips:
• Prioritize slow, controlled reps over speed – midline stays tight on every movement.
• If planks/hollows are too hard, shorten holds (15-20 sec) but maintain perfect form.
• Breathe continuously; exhale gently on effort (standing from squat, crunch, hip lift).

Cool-down (5 min)
• 60 sec Child’s pose with deep breathing
• 60 sec Lying supine twist per side (arms out, knees together)
• 60 sec Hip flexor stretch per side (half-kneeling, squeeze glute)
• 60 sec Seated forward fold (hamstrings + low back, relaxed)
• 30 sec per side Lat/side body stretch (kneeling, lean hips away, reach overhead)

Warm-up (10-12 min)
Goal: Prep hips, knees, ankles, and nervous system for explosive lower-body work.

- 2 min easy: running in place + high knees (gradually faster)
- 2 rounds:
- 10 leg swings each leg (front-back, then side-to-side)
- 10 slow air squats (focus on depth and knee tracking)
- 8 reverse lunges each leg
- 2 rounds:
- 10 squat jumps (low height, focus on soft landing)
- 20 mountain climbers
- 20-second glute bridge hold (squeeze glutes, drive through heels)

Main Workout
“Power Stairs”
Lower-body power EMOM + finisher
Total: ~30-35 min (including rest)

Part A – EMOM 16 (4 rounds of each):
Minute 1:
- 12 jumping lunges (6/leg)
- 6 broad jumps (or powerful vertical jumps if space is limited)

Minute 2:
- 15 air squats fast and explosive
- 10 tuck jumps

Minute 3:
- 12 reverse lunges (6/leg, controlled)
- 8 squat jumps (max height, soft landing)

Minute 4:
- 30 seconds high-knee sprint in place (max turnover)
- 15 seconds rest

Part B – Power Density Finisher (6 min AMRAP):
- 10 jumping squats
- 10 alternating jumping lunges (5/leg)
- 20 mountain climbers (10/leg)

Move fast but keep jumps crisp and powerful.

Tips:
• Think “jump UP, land SOFT” – absorb with hips and knees.
• If jump quality drops, switch to fast air squats/lunges instead of sloppy jumps.
• Keep chest up and knees tracking over toes on all squat and lunge variations.

Cool-down (5 min)
• 1 min per side: standing or lying quad stretch
• 1 min per side: glute/figure-4 stretch
• 1 min: hamstring stretch (hinge at hips)
• 1 min: calf stretch against wall or in lunge position
• 1 min: easy walk in place + deep breathing (in nose, out mouth)

Warm-up (10-12 min)
Goal: Prep for high-rep squats, push-ups, burpees, running-in-place, and midline stability.

General activation (3-4 min)
• 1 min easy jog in place
• 30 sec high knees (easy)
• 30 sec butt kicks
• 10 arm circles forward + 10 backward (big, controlled)
• 10 shoulder circles + 10 scapular push-ups (in plank)

Dynamic lower body & squat prep (3-4 min)
• 10 leg swings front-to-back each leg
• 10 leg swings side-to-side each leg
• 10 alternating lunges with reach overhead
• 10 air squats (slow, focus depth)
• 10 squat-to-stand (grab toes, drop hips, open chest)


• 10 incline or knee push-ups (easy)
• 20 sec hollow hold
• 20 sec forearm plank
• 5 slow burpees (step back, smooth transitions)
• 20 sec fast mountain climbers (build heart rate)

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Main Workout

“Friday Bodyweight Burner” – 20-min AMRAP
As many rounds/reps as possible in 20 minutes:
• 10 push-ups
• 15 air squats
• 10 burpees
• 20 mountain climbers (count each leg = 1)
• 30 sec forearm plank (time counts as part of the AMRAP)

Time cap: 20 minutes
Score: Total completed rounds + extra reps (each 1 sec of plank = 1 rep if you want to count, or just count only full movements).

Options:
• Scale push-ups: knee push-ups or hands elevated on bench/chair
• Scale burpees: no-push-up burpee (kick back to plank, stand and small jump)
• Scale mountain climbers: slower pace but keep hips low

Tips:
• Break early on push-ups to avoid failure (e.g., 6+4).
• Pace the burpees; steady breathing beats sprint-and-die.
• Keep movement quality high—chest tall in squats, tight core in plank and climbers.

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Cool-down (5 min)
• 1 min easy walk in place + deep breathing
• 30 sec quad stretch each side (standing or lying)
• 30 sec calf stretch each side (against wall or step position)
• 1 min seated hamstring stretch (both legs, then switch sides if needed)
• 30 sec child’s pose
• 30 sec doorway/standing chest stretch each side (or hands behind back, open chest)