Workout of the Day

Home WOD 20.04.2020

Warm Up:
3 Rounds of:
30 DU’s or 60 SU’s
25 Air Squats
15 Press Ups
Stretch & Mobilise

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

Options for today’s WOD:
Barbell Thruster (30/42.5kg maximum)
Dumbbell, Kettlebell or Weighted pack Thruster
* If performing a Single Arm version of the Thruster, switch hands after every 7 Reps (even when its a odd number)

“Covid 3”
For Time of:
28 Thrusters
40 Burpees
21 Thrusters
30 Burpees
14 Thrusters
20 Burpees
7 Thrusters
10 Burpees


1st = 40 Seconds of Wall Squat Hold
(20 Sec Pistol Hold each leg to increase difficulty)
2nd = 30 Seconds of Left Leg Glute Bridges
3rd = 30 Seconds of Right Leg Glute Bridges
4th = 60 Seconds of Reverse Alternating Lunges
5th = Rest Minute
x 3


Running WOD:
Run Slow for 1 Minute
Run Hard for 1 Minute
x 20

* Scale Rounds to 10 if needed


Check out the video below for your full Whiteboard Brief!

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