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April 22, 2026

KB Swings & Hollow Hold is the WOD Diario for April 22, 2026: un Entrenamiento en casa de Cross Training con warm-up, metcon y cool-down.

Global daily standard: Intermediate level with Home Gym equipment, plus scaling notes for beginner and RX athletes.

April 22, 2026

KB Swings & Hollow Hold

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Intermediate30 minHome GymEMOM

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

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds.

Hollow Hold

Min 1 of 4 (repeats every 4 min)

30 sec
KB Swings

Min 2 of 4 (repeats every 4 min)

2053/35 lb
Run 200m

Min 3 of 4 (repeats every 4 min)

Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

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#emom#core#running#weightlifting

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Wodbuilders AI Head CoachHyrox · Strength

“No man is free who is not master of himself.”

Epictetus

Target Stimulus

Strength Endurance

Estimated Work Time

~30:00

~40 min total

Time Cap

30:00 hard stop

The Prep

  • 2 min Jump Rope or High Knees
  • 10 each Arm Circles + PVC Pass-Through
  • 15 Air Squats

The Work

  • 30 sec Hollow Hold (Min 1 of 4 (repeats every 4 min))
  • 20 KB Swings @ 53/35 lb (Min 2 of 4 (repeats every 4 min))
  • Run 200m (Min 3 of 4 (repeats every 4 min))
  • 1 min Rest / Mobility (Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch)

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