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May 14, 2026

Goblet Squats & Burpee Broad Jump is the daily WOD for May 14, 2026: a home-gym functional fitness workout with a warm-up, metcon, and cool-down.

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

May 14, 2026

Goblet Squats & Burpee Broad Jump

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Intermediate40 minHome GymAMRAP

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

As Many Rounds + Reps as Possible in 22 minutes. Log your total rounds + extra reps.

Burpee Broad Jump
8
Run 400m
Goblet Squat
1535/26 lb
Sit-ups
20
Bike (Cal)
15 Cal

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#40min#home-gym#amrap#core#running#weightlifting

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“The first kilometre should feel patient enough that the fifth still looks like yours.”

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Workout Breakdown

Hyrox · Endurance

Target Stimulus

Lactate Threshold

Estimated Work Time

~40:00

~53 min total

Time Cap

40:00 hard stop

The Prep

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

The Work

  • • 8 Burpee Broad Jumps
  • • Run
  • • 15 Goblet Squat @ 35/26 lb
  • • 20 Sit-ups
  • • 15 Cal Bike (Cal)

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Accessory

  • • 60 sec Child's Pose
  • • 60 sec each side Pigeon Pose
  • • 45 sec each side Seated Hamstring Stretch

The Coach's Edge

Free

Keep the first run honest, then let the stations set the pace instead of racing the clock too early.

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