- July 26, 2026
Workout of the Day
With a clock set for 20 minutes
at 0:00, 5:00, 10:00, and 15:00
for time
100m uneven farmer carry
200m run
30 kettlebell swings
This workout consists of 4 rounds starting every 5 minutes (at 0:00, 5:00, 10:00, and 15:00). Your score is the time for each round, giving you 4 separate scores. Any remaining time in each 5-minute window is rest.
To scale the uneven farmer carry, reduce the weight. To scale the run, reduce the distance or substitute with a row or bike. To scale the kettlebell swings, reduce the weight or swing to eye level or decrease the total volume by lowering the amount or reps.
standard: 40/25 lb, 24/16 kg
rx: 50/35 lb, 28/20 kg
sport: 65/45 lb, 32/24 kgSTRENGTH
4-5 rounds not for time
6 double DB bulgarian split squats R (AHAP)
6 double DB bulgarian split squats L
12 goblet cyclist squats
Rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
10 bent over bench rows w/DB or KB (R)
10 bent over bench rows (L) (AHAP)
Max set of ring rows “2 ways”
Rest 2+ minutes between rounds