Workouts

250419

250419

Outdoor Social Long Effort Please warm up accordingly. Find a friend for Saturday's workouts. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs Baseline Vest On 400 m Ruck Walk/Jog 15 Air Squats...
Hyrox Athlete working out with a weight vest on,in black and white in a dark gym ambiance.

250418

“CARDIO BLAST” Please warm up accordingly. You can, of course, choose to go vest-free for a super challenging bodyweight-only workout. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30...
Athlete working out in black and white in a dark gym ambiance.

250417

“HIIT RAMP” Please warm up accordingly. You can, of course, choose to go vest-free for a super challenging bodyweight-only workout. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30...
Athlete performing a heavy deadlift during a functional fitness session, showcasing strength and control — ideal for WLD Today's conditioning and finisher.

250416

“THE LONG HOWL” Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs Baseline: (adjust weight as needed) EMOM 8  Vest On for All Levels  Odd...
Athlete performing slow, controlled kettlebell presses in a dark gym, focused on posture and range of motion, with no vest.

250415

“VEST OFF FLOW” Today is pure pump & control. Focused tempo, full range, and intentional movement. No vest today — just feel every rep. All Levels: 3 Sets  Vest Off : DB or KB Z-Press...
Athlete wearing a weighted vest transitioning into explosive step-ups with focused coordination.

250414

“VESTIVAL OF SPEED” Speed, power, coordination — today is explosive and spicy. You’ll need control, creativity, and grit.  Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs Baseline:...
Athlete doing mobility work on floor with low lighting and calm posture. Free 30 days online programming.

250413

“REST & RESET” WLD is intense by design. Today we slow down, recover, and give your system what it needs most: a reset. You don't need to earn your rest — just take it. Suggestions:...
Athlete performing a WLD Walk — a weighted vest endurance session focused on steady-state movement, heart rate control, and mental clarity.

250412

"WLD HIKE" Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs You can, of course, choose to go vest-free for a super challenging bodyweight-only...
Black and White picture of a Hybrid Athlete wearing a Gorila Fitness Phantom Plate Carrier for Today's free workout of the WLD Online Program.

250411

“FRONTLINE LEGS” Reminder: Tomorrow is your WLD Hike. Prioritize sleep, hydration, and low inflammation today. Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs...
Athlete moving through lateral lunge with arms overhead, calm lighting. Mobility-focused WLD session.

250410

“DAY 10 – FUNCTIONAL FLOW CIRCUIT” Remember: Saturday = WLD Hike. Schedule your 30–60 min outdoor effort now. Try to bring a friend. Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs,...
Pull Training for Hybrid Athletes.

250409

“DAY 9 – PUSH/PULL TEMPO BUILDER” Big WLD Hike this weekend (Day 12). Plan 30–60 minutes outdoors with a vest if possible! Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus...
250408

250408

“LATERAL LINE” Please warm up accordingly. Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs You can, of course, go vest-free for more control or mobility. This session...