Dad Bod WOD

Thursday, Nov 5, 2026

Engine · 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. Light play, 5–8 min: pogos 2 x 15, then med ball chest pass 2 x 5. Crisp and easy, not a workout.
  2. Air bike 3 x 4 min at RPE 8–9, 3 min easy spin between. Same watts on every round. First time? Settle on a pace in round one you can hold for all three. When every round feels like RPE 8, add about 5% next time. Builds to 4 rounds by week 4.
  3. Cool-down: 3–5 min easy spin, nasal breathing.

Short on time or legs fried: 2 x (10 x 30 s hard / 30 s easy), 3 min between blocks.

Gym version

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

  1. Light play, 5–8 min: pogos 2 x 15, then med ball chest pass to the wall 2 x 5. Crisp and easy, not a workout.
  2. Air bike or rower 3 x 4 min at RPE 8–9, 3 min easy between. Same watts (or split) on every round. First time? Pick a pace in round one you can hold for all three. When every round feels like RPE 8, add about 5% next time. Builds to 4 rounds by week 4.
  3. Cool-down: 3–5 min easy, nasal breathing.

Short on time or legs fried: 2 x (10 x 30 s hard / 30 s easy), 3 min between blocks.