Daily WOD is live — Tuesday, April 21

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Today's Workout — Tuesday, April 21

WOD Diario focused on Entrenamiento en casa and Cross Training, built around the global Intermediate + Home Gym standard.

April 21, 2026

DB Thrusters & Hollow Hold

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Intermediate30 minHome GymFor Time

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

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 5 rounds for time. Time cap: 17 minutes. Adjust load to maintain consistent pacing.

Ring Rows
12
DB Thrusters
1225/20 lb
Bike (Cal)
15 Cal
Hollow Hold
30 sec

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#30min#home-gym#for-time#core#weightlifting

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Global Daily WOD: Intermediate · Home Gym. Scaling notes inside the workout cover beginner and RX options.

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