Before you chase a PR or grind out a tough session, you owe yourself a real warm-up. Today is all about priming the body so the work feels smooth, controlled, and strong. Five focused minutes now sets the tone for everything that follows.
Today's WOD — WARM UP RIGHT
- Spend 5 minutes getting primed.
- 10 slow air squats + leg swings for hips.
- Arm circles and push-ups for shoulders.
- Ankle rocks: shift weight forward 10 reps each.
How this format works
WARM UP RIGHT is a continuous five-minute flow, not a race. You'll move through three movement blocks back to back: slow air squats paired with leg swings, arm circles paired with push-ups, and ankle rocks to finish. One round looks like 10 slow air squats, 10 leg swings per leg, 20 arm circles each direction, 5 push-ups, then 10 ankle rocks per side. Repeat the loop at an easy pace until the clock hits five minutes, rest is built into the slower tempo.
How to attack it
The goal is to raise your temperature and open your joints, not to fatigue yourself. Most people rush the squats and skim the ankle rocks, which is exactly where you should slow down and feel each rep. Keep your breathing relaxed and nasal if you can, inhaling on the lowering phase and exhaling on the way up. By the second round, you should feel hips, shoulders, and ankles all moving more freely.
Scale it
Newer to this: Newer athletes can cut the air squats to 5 reps and drop push-ups to knees or to an elevated surface like a counter. Shorten leg swings and arm circles to 5 each side and focus on smooth, controlled range rather than speed.
Want more: Advanced movers can add a third round, slow each squat to a 3-second descent with a 2-second pause at the bottom, and swap push-ups for tempo or archer variations. Hold the bottom of the ankle rock for a one-count to deepen the stretch and challenge stability.
A new WOD every day — no equipment, no excuses. Get the weekly lineup by email.
Fuel the work: high-protein recipes with full macros at TryThisFuel.