Workout of the Day

Home WOD 24.04.2020

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:
5 Minute Jog
Shadow “Junk Yard Dog”
50 DU’s or 100 SU’s
Stretch & Mobilise

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

Today’s WOD options:

1. SOLO WOD = 5 Rounds for Time

2. TEAM WOD = 5 Rounds Each for Time
(switch after every full Round)

Depending on Kit availability, choose from following WOD versions!

a) BARBELL or 2 x DB’s or KB’s
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead
50 Double Unders

b) 1 x DB or KB
10 Left Arm Deadlifts
8 Left Arm Hang Power Cleans
6 Left Arm Front Squats
4 Left Arm Shoulder to Overheads
10 Right Arm Deadlifts
8 Right Arm Hang Power Cleans
6 Right Arm Front Squats
4 Right Arm Shoulder to Overheads
50 Double Unders

20 Alternating Lunges
6 Burpees
12 Jumping Air Squats
8 Handstand Push Ups, Pikes or Press Ups
50 Double Unders

* Scale DU’s to 25 Reduced Reps or 100 Single Unders
* If can’t Skip, switch to 20 Sit Ups


Standing Bent Over Row 3 x 15-20 Reps
Standing Reverse Fly 3 x 15-20 Reps
Standing Bicep Curl 3 x 15-20 Reps


Running WOD:
Run 2 Miles
Rest 5 Minutes
Run 1 Mile
Rest 5 Minute
Run 800m

* Scale DISTANCE to half if needed
* If cant measure distance, Run for 15, 10 & 5 Minutes


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