Workout of the Day

Home WOD 14.04.2020

Warm Up:
30 Seconds of Jogging on Spot
30 Seconds of Star Jumps
30 Seconds of High Knees
30 Seconds of Heel Flicks
30 Seconds of Walking Lunges
x 2

30 Seconds of Double Unders (or Singles)
30 Seconds Rest
x 3


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

Options for today’s WOD:
Kettlebell Swings (can be done with Back Pack or similar object)
Alternating Dumbbell Hang Snatches
Sumo-Deadlift High Pulls (can reduce Reps to 35-25-15-5 if needed)

For Time of:
60 Kettlebell Swings
100 Double Unders
45 Kettlebell Swings
75 Double Unders
30 Kettlebell Swings
50 Double Unders
15 Kettlebell Swings
25 Double Unders

* Reduce DU’s to 60-45-30-15 if needed
* Scale DU’s to Single Unders @ 2-1 (200-150-100-50) if needed


Tabata Flutter Kicks
(20 Seconds On, 10 Seconds Off x 8)

Rest 2 Minutes

20 Seconds of Left Side Plank Dips
10 Seconds Rest
20 Seconds of Right Side Plank Dips
10 Seconds Rest
x 5


Running WOD:
Run 200m
1 Minute Rest
x 12

* If can’t measure Distance, Run for 45 Seconds, Rest for 1 Minute x 12


Check out the video below for your full Whiteboard Brief!

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