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Haleday — a good day, every day

Today Week Custom HYROX Activity Gym log History

Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

Kettlebell Barbell / squat rack CrossFit / functional Class HIIT (OrangeTheory-style)Strength / general gym Running / endurance Bodyweight / calisthenics Yoga & mobility

WOD · EMOM ladder

28 min

EMOM 16 — every minute on the minute, alternating

Warm-up

5 min easy cardio, then 2 build-up rounds of the WOD movements at light effort to groove the patterns.

Odd minutes

10 wall-balls + 8 push-ups

Even minutes

12/10 cal row or bike

Track: Rounds + reps (or time) · RX or scaled
Intensity: Finish each minute with ~15s rest; if you can't, scale reps
Scaling: Scaled: drop reps so every minute leaves rest. No grinding to failure. Moderate recovery — RX or lightly scaled, leave 1–2 reps in reserve.

⚠ Warm up thoroughly. Drop the bar/scale before form breaks. Not medical advice.

Not medical advice. Demo data only.