Workout of the Day

Home WOD 11.01.2021

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:


Meeting ID = 824 1548 9128
Password = 365957


Warm Up:
10 Air Squats
5 Press Ups
10 Lunges
5 Inch Worms
x 3

7 Rounds of:

2 Minute AMRAP of:
7 Thrusters
7 Sumo-Deadlift High Pulls

1 Minute Rest Between Rounds

Options for Thrusters:
– Barbell (Max Weight = 30/40kg)
– Double DB or KB
– Goblet DB, KB or Weighted Pack
– Single Arm DB, KB or Weighted Pack
(7 on each of light, 5 on each if heavy)
– Switch to Jumping Air Squats if needed

Options for SDHP:
– Barbell (Max Weight = 30/40kg)
– Double DB or KB
– Single DB, KB or Weighted Pack
– Switch to Burpees, or Sit Ups/V-Sits if needed


Running WOD:
Run 800m
Rest 3 Minutes
Run 400m
Rest 90 Seconds
x 3

* Scale DISTANCE if needed
* If can’t measure the Distance, Run for 4 Minutes for the 800m, and 2 Minutes for the 400m Runs


Check out the video below for your full Whiteboard Brief!

Thruster Demo

Single Arm Thruster Demo

Sumo-Deadlift High Pull Demo

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