Dad Bod WOD

Move fast, lift heavy, breathe hard. About 45 min, Mon–Sat, 2 hard days.

• Today's session Home and gym versions, posted every morning
• Home plan Garage gear: barbell, hex bar, kettlebells, rings, bike
• Gym plan Same week and templates, gym equipment
• Archive Every past day

How it works

• Every session: fast, then heavy, then accessory. Jumps, throws or sprints first while you're fresh, then one or two heavy lifts, then a little size work.
• Templates, not menus. Each day has fixed slots. Pick one exercise per slot from a short list, then keep that pick for 3–4 weeks.
• Only two hard days. Thursday (bike intervals) and Saturday (sprints). Everything else is done short of failure.
• Leave reps in the tank. Working sets stop 1–2 reps short of failure (RIR 1–2). Hit the top of the rep range on every set, then add load.
• Minimum effective dose. About 10 hard sets per muscle per week, one interval day, one sprint day, a little easy cardio.

Disclaimer

General programming, not medical advice. If you have an injury, a medical condition, or pain, consult a qualified professional before starting. Train at your own risk.