Workout of the Day

Home WOD 13.04.2020

Today’s Home WOD is our very 1st Home “Birthday WOD”. We would like to wish Craig Young a very Happy 40th Birthday!!! We hope you have a great day!!!

If any of our members has a Birthday coming up while in “lockdown”, if you would like us to programme you a Birthday WOD and give you a shout out please let us know!


Warm Up:
2 Rounds of:
200m Run
15 Air Squats
10 Jumping Air Squats
10 Burpees
Stretch & Mobilise

Kit Set Up & Movement Practice
(check out our YouTube channel for exercise Demo’s)

Options for today’s WOD:
Single Arm Dumbbell, Kettlebell or Weighted Back Pack Thruster
Barbell Thruster (30/42.5kg Maximum Weight)

* See all modifications and scaling options below the WOD!

20 Minute AMRAP of:
Run 400m
13 Burpee Box Jumps
4 Left Arm Thrusters
4 Right Arm Thrusters
40 Sit Ups

* If can’t Run, switch to 100m Bear Crawl or either 50 Double Unders or 150 Single Unders
* If can’t Jump, can do Burpee Step Ups or just Burpees
* If don’t have a Box, can do Burpee Broad Jumps
* If using a Barbell for Thrusters, do 8 Reps
* Reduce Sit Ups to 20 Reps if needed


Box Assisted Pistol Squats 3 x 10-15 Reps
(very slow on way down, pause for 3 seconds before standing up)
(complete a full set on one leg, before switching to the next)

Accumulate 5 Minutes in a Wall Squat
(if you have to stop and rest, stop clock, and carry on when ready)


Running WOD:
Run for 4 Minutes, Walk for 2 Minutes… until you reach 5000m
(for the 4 Minute intervals, try to run faster than you normally would when running 5000m)
* Scale DISTANCE as needed


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