← All workouts Named WOD
Michael
Hero WOD in honour of Navy Lt. Michael McGreevy — long running paired with high-volume midline work.
- Format
- Rounds for time
- Rounds
- 3
- Time cap
- none
The workout
3 rounds for time:
- 800 m Run
- 50 Back Extension (Machine)
- 50 Sit-ups
Michael in Kadence
Kadence ships Michael as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play