Latest Workouts

18 Min
Tuesday Twist

Lots of twisting today in both the upper and lower body. Open up your hips and shoulders, then hit your IT band and back. You will not regret the time you spend all tied up in your ROMWOD today!

  • Twisted Cross
  • Thread Flat Needle
  • Twisted Cross
  • Thread Flat Needle
  • Seal/Sphinx
  • Lizard
  • Happy Child
  • Extended Leg Supine Twist
21 Min
Just Another Manic Monday

It's the start of another week, time to get to work! This overall routine will keep you breathing and moving through stretches for your hips, hams, quads, and shoulders.

  • Child’s Pose with Shoulders
  • Extended Arm Lizard
  • Saddle
  • Single Leg Stretch
  • Seated Straddle
19 Min
The Green Mile

We're going to hit this one out of the park! Today's ROMWOD will work on hips, hams, shoulders, as well as your upper and lower back. Shorter holds will keep you moving.

  • Cross Shin
  • Eagle
  • Cross Shin
  • Eagle
  • Single Leg Seated Forward Fold
  • Puppy Dog
  • Seal or Sphinx
18 Min
Bean Town

This one will keep you moving with just one long hold at the end. We will hit just about every joint and lots of counted breathing will keep you on track and in the zone.

  • Child’s Pose with Shoulders
  • Extended Arm Lizard
  • Lizard
  • Extended Arm Lizard
  • Lizard
  • Archer in Saddle
  • Seated Straddle
21 Min
Freedom Trail

The journey you are on takes dedication and persistence. This ROMWOD will help you along the way with a focus on lower body and some great shoulder and upper back work as well. Take one more step today toward becoming your best self.

  • Single Leg Stretch
  • Happy Child
  • Pigeon
  • Eagle in Saddle
  • Frog
45 Min
Paul Revere

The Gains Are Coming! The Gains Are Coming! This warrior series routine will prepare you for all those gains.

  • Child’s Pose with Shoulders
  • Down Dog
  • Active Lunge
  • Extended Arm Lizard
  • Lizard
  • Down Dog
  • Active Lunge
  • Extended Arm Lizard
  • Lizard
  • Down Dog
  • Saddle
  • Pigeon
  • Tall Pigeon
  • Pigeon
  • Tall Pigeon
  • Seated Straddle
  • Breathing
  • Happy Baby
  • Supine Twist
20 Min
Fenway

Grab a pair of red socks, and lets get busy! This balanced routine will hit upper and lower body and leave you ready for anything!

  • Bound Angle
  • Seated Forward Fold
  • Seated Straddle
  • Dragon
  • Eagle
20 Min
Old Ironsides

Be as consistent and reliable with your training as Old Ironsides and you will find results. Today's ROMWOD will challenge you with a ton of time spent in the saddle position. Do your best, modify as needed, and stay consistent every day until you can last. Both your upper and lower body are going to get attention in this one. Settle in, stay consistent, do your ROMWOD!

  • Twisted Lizard
  • Eagle in Saddle
  • Archer in Saddle
  • Saddle
  • Standing Straddle
21 Min
Seaport

Picture yourself on the coast and breathe. Today's ROMWOD will focus on your lower body and breathing...a lot!

  • Dragon
  • Low Dragon
  • Dragon
  • Low Dragon
  • Toe Tuck Saddle
  • Saddle
  • Standing Straddle
  • Breathing Work
47 Min
Hurricane

This one will take you by storm! This warrior series routine will push you to your limits and let you know exactly where your limits are. Use this time to take your training and recovery to the next level and to strengthen the foundation that your sport is built on.

  • Seated Forward Fold
  • Seated Straddle
  • Single Leg Seated Straddle
  • Eagle
  • Lizard
  • Pigeon
  • Lizard
  • Pigeon
  • Saddle
  • Archer
20 Min
Bad Boys

Is there a ROMWOD pose that you think you are really bad at? For these boys it was eagle! Accept the fact that every athlete has strengths and weaknesses, and spend time today getting better! This routine will hit just about every area, hips, shoulders, hamstrings, quads, upper and lower back, and it is full of counted breathing to get you through.

  • Twisted Cross
  • Sphinx or Seal
  • Saddle
  • Eagle
  • Twisted Lizard
  • Seated Straddle
20 Min
Miami Vice

Today we are keeping things moving with shorter holds, and we are going to hit everything! In this routine we will work on your hips, shoulders, hamstrings, quads, and upper back.

  • Eagle
  • Saddle
  • Twisted Lizard
  • Half Front Split
  • Twisted Lizard
  • Half Front Split
  • Archer
  • Frog
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