Workout of the Day

Home WOD 26.05.2020

Warm Up:
40 Seconds of Single Unders
20 Seconds Rest
40 Seconds of Inch Worms
20 Seconds Rest
40 Seconds of Plank Hold
20 Seconds Rest
x 2
Stretch & Mobilise

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

Options for today’s WOD:
Kettlebell or Dumbbell Swings
Alternating DB Hang Snatches
Barbell Hang Power Cleans @ 30/42.5kg
Weighted Pack Push Presses

“Swinging Annie”
50-40-30-20-10 Reps for Time of:
Kettlebell Swings
Double Unders
Sit Ups

* Scale DUs for 25-20-15-10-5 Reduced Reps or 150-120-90-60-30 Single Unders
* If can’t Skip, switch for either 25-20-15-10-5 Press Ups or 15-12-9-6-3 Burpees

* Reduced Reps by Half if needed


20 Seconds of V-Sits
10 Seconds Rest
20 Seconds of Flutter Kicks
10 Seconds Rest
20 Seconds of Russian Twists
10 Seconds Rest
20 Seconds of Hollow Hold
10 Seconds Rest
x 3


Running WOD:
In 2 Minutes:
Run 200m
Rest Remaining Time
x 12

* If can’t measure Distance, Run for 1 Minute On, 1 Minute Off x 12


Check out the video below for your full Whiteboard Brief!

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