Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WODatHome 10/23




10 Alternating Knee Hugs

10 Alternating Quad Stretches

10 Air Squats

10 meters Duck Walking

10 seconds Butt Kicks (50% Effort)

10 seconds High Knees (50% Effort)

10 seconds Butt Kicks (75% Effort)

10 seconds High Knees (75% Effort)

10 seconds Butt Kicks (100% Effort)

10 seconds High Knees (100% Effort)

10 Deadlifts (Just the Bar or PVC pipe)

Deadlifts (40% of your 1 Rep Max)

Deadlifts (50% of your 1 Rep Max)

Deadlifts (60% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could deadlift one time = 1 Rep Max.  If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like.



Skills / Strength


Skills / Strength Rest Day



5 Rounds (2:00 Rest between Rounds)

400 meter Run (Beginner: 200m)

Deadlifts (Men: 275lb / Women: 205lb / Beginner: 95lb)

10 Lateral Burpees over the bar

You will complete 5 rounds of a 400 meter run, 5 deadlifts, and 10 lateral burpees as fast as you can.  But, after each time through the round, you will rest exactly 2 minutes before you start your next round.  Post your total time (including your rest) to comments.



5 Rounds Not for Time (1:00 Rest)

Right-legged Deadlifts (Light or no weight)

Left-legged Deadlifts (Light or no weight)


WOD at Home ©2012