WEDNESDAY, OCTOBER 28, 2026
AMRAP 10
As many rounds as possible in 10 minutes of four movements, at a steady pace you could hold for the whole time.
WARM-UP
- 1 minute easy marching or jogging in place
- 10 arm circles each direction, 10 leg swings each side
- 10 slow air squats and 5 inchworm walk-outs
THE WORKOUT
Repeat the list for 10 minutes. Count your rounds.
Air squats
Easier: Squat to a chair or box
10 reps
Plank shoulder taps
Easier: Knees down
12 reps
Dead bugs
Easier: Move the arms only
10 reps
High knees
Easier: March in place
25 sec seconds
COOL-DOWN
- 2 minutes easy walking until your breathing settles
- Stretch quads, hamstrings, calves and chest, 30 seconds each
- Drink water
This workout is generated automatically from a library of bodyweight movements; it is not written by a coach and is not medical advice. Stop if anything hurts, scale whatever is too hard, and check with a doctor before starting intense training. Looking for the real thing? See the HYROX and CrossFit guides.
QUICK ANSWERS
QUESTIONS & ANSWERS
How is the workout of the day chosen?
It is generated automatically from a small library of bodyweight movements, using the date as the seed. The same day always shows the same workout, and a new day shows a new one. Nobody writes it by hand.
Is the workout of the day suitable for beginners?
Every movement has an easier version listed next to it, the rep counts are modest and nothing is a max-effort test. If a movement is still too hard, shorten the time or rest more. This is general fitness information, not coaching or medical advice.
Do I need any equipment for the workout of the day?
No. Everything uses bodyweight, a little floor space and, for some movements, a step, chair or bench. There are no weights, bars or machines.