Workout of the Day

Home WOD 17.04.2020

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!


Warm Up:
Run 800m
3 Rounds of:
5 Inch Worms
5 Burpees
10 Single Arm Deadlifts
10 Alternating Hang Snatches
(DB, KB or Barbell)
Stretch & Mobilise

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

Single Arm Devils Press Options:
Dumbbell or Kettlebell

Alternative Options:
Plate Devils Press
Weighted Pack Russian Swing
Barbell Power Snatch (25/35kg)


Solo WOD:
3 Rounds for Time of:
Run 800m
40 Alternating Single Arm Devils Press

* Scale DISTANCE as needed
* If Can’t Run, switch for 100 Double Unders or 300 Single Unders, or a 200m Bear Crawl or 400m Farmers or Object Carry


Team WOD:
10 Rounds for Time of:
Run 200m
10 Alternating Single Arm Devils Press

* Switch with your Partner after every full Round, you will complete 5 Rounds each in this workout

* If Can’t Run, switch for 25 Double Unders or 75 Single Unders, or a 50m Bear Crawl or 100m Farmers or Object Carry


Tabata Russian Twists
(20 seconds On, 10 Seconds Off x 8)

Rest 2 Minute

20 Seconds of Hollow Rocks
10 Seconds Rest
20 Seconds of Arch Hold
10 Seconds Rest
x 5


Running WOD:
For Time of:
Run 2 Mile in a Weighted Vest or Pack, or Carrying an object

* Scale by Running without Weight, and reduce Distance if 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