Workout Routines

The 'Dad Bod' CrossFit WOD to celebrate Father's Day

Get a full-body blast with Rich Froning's killer bodyweight EMOM circuit.

Dad Workout Reebok
Courtesy of Reebok
Courtesy of Reebok
Duration 20
Exercises 5
Equipment X

We can't think of a better way to kick off Father's Day than with a good ol' ass-kicking workout (especially if you failed to get your fitness-loving dad an amazing gift). And this bodyweight CrossFit WOD, courtesy of Reebok, does just the trick.

Former CrossFit champ and new dad Rich Froning created a 20-minute scorcher of a routine that'll light up your entire body.

“This Father's Day, we created the Dad Bod WOD for active dads on the go looking for a convenient workout that can be done at home or in the gym," says Froning. "These key moves help to target the problem areas for dads specifically. They focus on core strength, upper-body toning, and full-body movement, which will torch the beer belly, love handles, and man boobs associated with the traditional dad bod."​

To be clear: You can't spot-train belly fat by plowing through abs workouts every day of the week (an important fact about weight loss you should know). That said, a metabolic routine like this revs up your metabolism, turning your body into a bona-fide fat-burning machine.

Go get after it with Dad. Nothing bonds blood like sweat. 

How to do it

The workout starts with a one-mile run, followed by an EMOM circuit. You'll perform the prescribed number of reps for each move, then rest with however much time is left in the minute. Complete all rounds for each exercise before moving on to the next one.

Read our exercise descriptions, or watch the video of Reebok trainer Kenny Santucci demonstrating the moves.

The 'Dad Bod WOD' The Father's Day workout to demolish beer bellies

Exercise 1.

Run How to
Run thumbnail
1 sets
1 mile reps
As little as possible rest

Exercise 2.

Hollow Rock
exercise image placeholder
5 sets
40 sec. reps
20 sec. rest

Exercise 3.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
5 sets
20 reps
What's left of the minute rest

Exercise 4.

Pushup How to
Pushup  thumbnail
5 sets
15 reps
What's left of the minute rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
5 sets
10 reps
What's left of the minute rest