Dad Bod WOD

Wednesday, Nov 4, 2026

Upper · Week 1, about 85% volume

No loads here: pick weights that leave the listed reps in reserve (RIR). Full templates: Home plan · Gym plan.

Home version

Warm-up, 3 min: 90/90 breathing, dead bug, bird dog.

  1. Play, 8 min max: rotational slam 3 x 3/side, then med ball chest pass 3 x 5. Full intent on every rep, full reset between.
  2. Kettlebell press, 3 x 5–8, RIR 1–2. Double or single bell. Set the rack hold first: wrist straight, bell on the forearm, not hanging off it. Forearms hurting? Barbell strict press cleaned from the floor.
  3. Single-arm kettlebell row, braced on the bench, 3 x 5–8/side, RIR 1–2. Pause at the top, no torso twist.
  4. Arms/shoulders, superset, 2 x 10–15: banded lateral raise + ring curl.
  5. Core: ab wheel 2 x 6–10. Ribs down, stop before your lower back sags.

Short on time: drop the arms superset first, then the core.

Gym version

Warm-up, 3 min: 90/90 breathing, dead bug, bird dog.

  1. Play, 8 min max: rotational med ball throw against a wall (or slam) 3 x 3/side, then med ball chest pass to the wall 3 x 5. Full intent, full reset between.
  2. Standing barbell strict press, 3 x 5–8, RIR 1–2. Glutes tight, ribs down, bar finishes over mid-foot. Cranky shoulders? Seated dumbbell press or landmine press.
  3. Chest-supported row (dumbbells or machine), 3 x 5–8, RIR 1–2. Pause at the top. Alternative: single-arm dumbbell row.
  4. Arms/shoulders, superset, 2 x 10–15: cable lateral raise + cable curl.
  5. Core: ab wheel 2 x 6–10. Ribs down, stop before your lower back sags.

Short on time: drop the arms superset first, then the core.