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This week's WOD was submitted by Esia R. (@footdoctor_ecrperformance) :

No excuses, just work. "I do today what others won't, so I can do tomorrow what others can't"

A video posted by Esia Rivera- Central Texas (@footdoctor_ecrperformance) on


What You Need:

  • Kettlebell
  • Flat Bench
  • Mini Strength Bands
  • Battle Ropes

The Workout:  8 Minute Round of Speed and Agility

  • 4 Minute Round of Circuit Work
    • Goblet Squats × 8
    • Incline Push-Ups x 8
    • Leg Raises x 8 
  • 2 Minute Round - Bunny Hops 
  • 2 Minute Round - Kettlebell Swings
  • 1 minute rest
  • 8 Minute Round - Battle Ropes
  • 1 minute of rest

Want to see your WOD in the next newsletter? Email us at - we love photos/videos of you showing us how it's done or your favorite workout pic.
Susie Sebastian
Susie Sebastian


Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!