Workout of the Day

Home WOD 22.05.2020

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:
30 Seconds of Step Ups
30 Seconds of Inch Worms
30 Seconds of Burpees
x 3
Stretch & Mobilise

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

Options for today’s WOD:
Barbell @ 42.5/60kg
Double DB or KB
Single Arm DB or KB (Alternating)
Weighted Pack Push Press

7 Rounds for Max Reps of:
30 Seconds of Box Jumps
30 Seconds of Rest
30 Seconds of Hang Clean & Jerks
30 Seconds of Rest
30 Seconds of Burpees
30 Seconds of Rest

* can be done as a SOLO WOD or TEAM WOD. If doing as a Team WOD you will be switching back and forth with your Partner, every 30 Seconds.

* If can’t jump then can do Alternating Step Ups, if you don’t have a Box then can do Broad Jumps or Vertical Jumps


EMOTM for 10 Minutes:
(Every Minute On The Minute)
* Choose from one of the below
10 Handstand Push Ups
10 Dips
10 Pikes (Knees or Feet)
10 Press Ups

* Scale REPs to 5 if needed


Running WOD:
Run for 20 – 40 Minutes

* this can be done as a light Jog, or pushed hard for Max Distance


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