Workout of the Day

Home WOD 19.11.2020

Below is our Zoom Class schedule, take note of the “MEETING ID” and “PASSCODE” that you will need to access these sessions, which are for our members only.

Meeting ID = 769 7921 7449
Passcode = TpiC4N

Monday – Friday:


There are no Zoom classes on a Sunday, but a Home WOD will still be programmed.


Warm Up:
20 Seconds of Burpees
10 Seconds Rest
20 Seconds of Snatches
10 Seconds Rest
1 Minute Plank Hold
x 2

7 Rounds for Max Reps of:

40 Seconds of Devils Press
20 Seconds Rest
40 Seconds Sit Ups
20 Seconds Rest

Options for Devils Press:
– Single Arm DB or KB (Alternating Arms)
– Double DB or KB
– Barbell (Burpee + Power Snatch)(Max Weight = 25/35kg)
– Burpees (No Weight)


Core WOD:
1 Minute Left Side Plank Hold
1 Minute Right Side Plank Hold
1 Minute Rest
x 3


Check out the video below for your full Whiteboard Brief!

Single Arm Devils Press 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