Latest Workouts

21 Min
45 Caliber

Let's see what you are really made of today! Every hold in this ROMWOD is either 4 or 5 minutes long. Breathe deep and take on the challenge for your hips, groin, quads, spine, ankles, knees, hamstrings, and lower back.

  • Bound Angle
  • Seated Straddle
  • Saddle
  • Seated Forward Fold
22 Min
Five Pigeons

While we have some shoulder, spine, upper back, and hamstring work on tap of you, the real focus today is going to be on those five minute pigeon holds. Your hips, IT band and glutes are in for a challenge, so start off slow and ease your way into it, then you are sure to reap the benefits of five pigeons.

  • Puppy Dog
  • Twisted Cross
  • Single Leg Forward Fold
  • Pigeon
  • Single Leg Forward Fold
  • Pigeon
18 Min
Downhill From Here

Today's lower body ROMWOD will hit your quads, knees, ankles, glutes, hamstrings, hips, IT band, and lower back. You've already passed hump day, you are feeling great, so everything is downhill from hear and smooth sailing into your weekend!

  • Lizard
  • Twisted Lizard
  • Lizard
  • Twisted Lizard
  • Half Saddle
  • Cross Shin
15 Min
Extremity

We are hitting the extremities hard today with everything from your ankles to your hips and then your shoulders to your wrists. Your upper and lower back will get some attention throughout, so settle in and take care of your arms and legs.

  • Wrist Stretch
  • Eagle in Saddle
  • Archer in Saddle
  • Down Dog
  • Low Dragon
  • Seated Forward Fold
18 Min
Strong Foundation

Today we are focusing on two of our most foundational poses, the lizard and the pigeon. Build your strong foundation today as we focus on the hips, IT band, shoulders, glutes, upper back, and spine.

  • Extended Arm Lizard
  • Lizard
  • Extended Arm Lizard
  • Lizard
  • Pigeon
  • Twisted Cross
20 Min
Week Ender

End your week with this relaxing routine for your ankles, achilles, calves, groin, hamstrings, hips, IT band, shoulders, and upper and lower back. Spend a couple minutes at the end breathing deep and close out your week of ROMWOD feeling amazing.

  • Standing Straddle
  • Twisted Cross
  • Low Dragon
  • Pigeon
  • Low Dragon
  • Pigeon
  • Breath Work
17 Min
Double Cinco

There are 2...count them...TWO poses today that we will hold for 5 minutes. Start your slow and deep nose breathing now, start out slow and ease into it, and see how deep you go in double cinco! This one will work on your lower body including the knees, spine, ankles, groin, hams, hips, IT band, lower back, and quads.

  • Single Leg Forward Fold
  • Seated Straddle
  • Twisted Lizard
  • Saddle
18 Min
Enter the Dragon

It's all about dragon today, so settle in and stretch your hips, glutes, hamstrings, IT band, and lower back in this short but challenging routine.

  • Dragon
  • Cross Shin
  • Supine Split
20 Min
Shoulders and Saddles

Today we are working on your shoulders and we will be sitting in the saddle almost the whole time. Settle in to work on your quads, shoulders, spine, knees, ankles, groin, hamstrings, IT band, and upper and lower back.

  • Thread the Flat Needle
  • Puppy Dog
  • Eagle in Saddle
  • Archer in Saddle
  • Saddle
  • Seated Straddle
  • Supine Twist
20 Min
Lazy Pigeon

Five minute pigeons. Enough said. Four minute forward folds. Wow. These two poses will hit your glutes, hamstrings, hips, and lower back in a serious way.

  • Single Leg Forward Fold
  • Pigeon
  • Single Leg Forward Fold
  • Pigeon
19 Min
Half Reptile

Get ready for your favorite reptiles, lizards and fragons, with half splits and half saddles thrown in. This routine is great for your knees, ankles, groin, glutes, hamstrings, hips, and quads.

  • Lizard
  • Half Front Split
  • Fragon
  • Lizard
  • Half Front Split
  • Fragon
  • Half Saddle
20 Min
Just Give Me A Minute

One minute holds are on tap today until the very end. Keep things moving but don't rush. This one will hit your glutes, hamstrings, hips, IT band, spine, shoulders, and upper and lower back.

  • Twisted Cross
  • Thread the Needle
  • Seal/Sphinx
  • Child’s Pose
  • Down Dog
  • Standing Forward Fold with Interlace
  • Down Dog
  • Pigeon