Workout of the Day

Home WOD 20.11.2020

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.


Here is Friday’s Home WOD!

Warm Up:
10 Alternating Lunges
5 Press Ups
10 Air Squats
5 Press Ups
x 3

15 Minute AMRAP of:
5 Swings or Sumo-Deadlift High Pulls
7 Press Ups
9 Air Squats

* Scale Press Ups to Knees if needed
* Swings can be done with a DB or KB (full overhead movement), or with a Weighted Pack (shoulder height), if the Weight is light, increase Reps to 10!
* If on the Barbell, perform Sumo-Deadlift High Pulls at a comfortable Weight, if the weight you have is very Heavy for this movement, switch to just the Sumo-Deadlift and miss out the high pull!


Running WOD:
Go for a Long Run!

* Make sure that you Run for at least 10 Minutes longer than your 5000m Time!
* Do Not try and maintain the same pace as you held for your recently tested 5000m Run, the goal here is to run for a longer amount of time, at a steady comfortable pace!

Check out the video below for your full Whiteboard Brief!

Kettlebell Swing Demo

Sumo-Deadlift High Pull Demo

Air Squat 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