Workout of the Day

Home WOD 05.03.2021

We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:
7:00am
9:30am
12:30pm
4:30pm
5:30pm
6:30pm

Saturday:
9:00am

Meeting ID = 824 1548 9128
Password = 365957

 

Warm Up:
10 Air Squats
10 Sit Ups
5 Burpees
x 3

WOD:
12 Minute AMRAP of:
10 Thrusters
15 Sit Ups

EMOTM = 5 Burpees

* Reduce to 3 Burpees if taking longer than 30 Seconds to complete 5!

Options for Thrusters:
– Barbell (30/40kg)
– Double DB or KB
– One Arm DB, KB or Weighted Pack
(Switch after 5 or do 10 on each)
– Switch to 15 Air Squats or Lunges

 

Running WOD:
In 6 Minutes:
Run 800m
Rest Remaining Time
x 10!

* Scale DISTANCE as needed (need at least 1 Minute Rest between intervals), or Reduce Rounds to 5 if needed

 

Check out the video below for your full Whiteboard Brief!

Thruster Demo

DB Thruster Demos

 

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp