Workout of the Day

Home WOD 10.04.2020

Its that time of the week again where you can choose to complete a Team version of today’s Home WOD if you wish. Get in touch with a buddy from the Box, or grab your WOD partner from home and work through this two partner together! If however you are unable to do this, there is also a solo version of today’s Home WOD to get stuck into!

 

SESSION 1
Warm Up:
“Roxanne”
25 Air Squats
20 Alternating Lunges
15 Air Squats
10 Alternating Lunges
Stretch & Mobilise

Double Under Practice

Front Squat Set Up & Tekkers
(check out our YouTube for exercise demo’s)

Options for Front Squat in today’s WOD:
Barbell Front Squat (42.5/60kg maximum)
Kettlebell or Dumbbell Front Squat (one in each hand)
Single Kettlebell or Dumbbell Front Squat (switch whenever you like)
Weighted Vest or Back Pack Squat (wear on your back)
Goblet Squat (can hold any weighted object at your chest)
Air Squat

 

Solo WOD:
a)
For Time of:
100 Burpees

Rest 5 Minutes

b)
10 Rounds for Max Reps of:
30 Seconds of Double Unders
30 Seconds of Front Squats

* Scale DU’s to Single Unders if needed
* Switch DU’s to Handstand Push Ups or Pikes if needed

 

Team WOD:
a)
For Time of:
200 Burpees

* Break up however you like (small sets or 30 Seconds On, 30 Seconds Off)

Rest 5 Minutes

b)
10 Rounds for Max Reps of:
30 Seconds of Double Unders
30 Seconds of Front Squats
1 Minute Rest

* this is 10 Rounds Each!
* while you have your 1 Minute Rest, it is your partners turn

* Scale DU’s to Single Unders if needed
* Switch DU’s to Handstand Push Ups or Pikes if needed

 

Accessories:
Bulgarian Split Squat 3 x 10-15 Reps Each Leg
Single Leg Romanian Deadlift 3 x 10-15 Reps Each Leg
Arch Hold 40 Seconds On, 20 Seconds Off x 3

 

SESSION 2
Running WOD:
Run for 3 Minutes
Walk for 1 Minute
Run for 2 Minutes
Walk for 1 Minute
Run for 1 Minute
Walk for 3 Minutes
x 3

 

Check out the video below for your full Whiteboard Brief!

Book into a class

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