Workout of the Day

Home WOD 11.05.2020

We begin the week with a get well WOD for one our members Ian McEwan a.k.a Chewy who is currently recovering from a stoke, and making brilliant progress!

Check out the link below for the Just Giving page set up by his friends.


Warm Up:
5 Rounds of:
10 Air Squats
5 Burpees
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for exercise Demo’s)

Options for today’s WOD:
Barbell Front, Back or Overhead Squat
2 x DB or KB Squat
DB or KB Goblet Squat
Weighted Pack or Vest Squat
Air Squat

“Stay Strong Chewie”
10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Weighted Squats
Over Object Burpees

* Use any Object to Jump over to finish each Burpee


Negative Pistol Squat 3 x 10 Reps Each Leg
(Slow Motion Decent, to a Box or Object at desired Depth)
Single Leg Vertical Jump 3 x 10 Reps Each Leg
(Jump as high as possible each Rep)
Single Leg Glute Bridge 3 x 10 Reps Each Leg


Running WOD:
Run 1 Mile
3 Minutes Rest
x 2

Run 800m
2 Minutes Rest
x 2

* Scale DISTANCE as needed
* If can’t measure Distance, Run 6 Minutes On, 3 Minutes Off x 2, then 3 Minutes On, 2 Minutes Off x 2


Check out the video below for your full Whiteboard Brief!

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