Workout of the Day

Home WOD 21.04.2020

Warm Up:
Run 800m
3 Rounds of:
5 Inch Worms
10 Alternating Lunges
10 Sit Ups
Stretch & Mobilise

Kit-Set Up & Movement Practice
(check out YouTube channel for exercise demos)

Options for today’s WOD:
Barbell SDHP (30/42.5kg)(15 Reps)
Weighted Pack or Bag SDHP (15 Reps)
Single Arm DB or KB SDHP (20 Reps – 10 Each Arm)
Single Arm DB or KB Upright Row (20 Reps – 10 Each Arm)
KB or DB Russian Kettlebell Swing (30 Reps)
KB or DB Single Arm Russian Kettlebell Swing (30 Reps – 15 Each Arm)


5 Rounds for Time of:
Run 400m
15 Sumo-Deadlift High Pulls or 30 Russian Swings
30 Sit Ups

* Scale DISTANCE if needed
* If Can’t Run:
50 Double Unders
150 Single Unders
100m Bear Crawl
200m Farmers Walk
200m Odd Object Carry


100 Hollow Rocks
* Break up Reps as needed, all Reps good control & quality, don’t rush!


Running WOD:
30 – 40 Minute Jog
* Scale Time to 10-20 Minutes if needed
* Steady paced Run, should feel very comfortable throughout


Check out the video below for your full Whiteboard Brief!

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