Workout of the Day

Home WOD 26.06.2020

SESSION 1
Warm Up:
20 Seconds of Lunges
10 Seconds Rest
20 Seconds of Press Ups
10 Seconds Rest
20 Seconds of Air Squats
10 Seconds Rest
x 3
Stretch & Mobilise

Movement Re-Cap & Practice
(YouTube for exercise demos)

 

SOLO WOD:
For Max Reps of:
Tabata Alternating Jumping Lunges
(20 Sec On, 10 Sec Off x 8)

Rest 1 Minute

Tabata Press Ups
(20 Sec On, 10 Sec Off x 8)

Rest 1 Minute

Tabata Jumping Air Squats
(20 Sec On, 10 Sec Off x 8)

* Scale Jumping movements to Non-Jumping

 

TEAM WOD:
For Max Reps of:
20 Seconds of Alternating Jumping Lunges
20 Seconds Rest
x 8

Rest 1 Minute

20 Seconds of Press Ups
20 Seconds Rest
x 8

Rest 1 Minute

20 Seconds of Jumping Air Squats
20 Seconds Rest
x 8

* Scale Jumping movements for Non-Jumping

 

Accessories:
Tabata V-Sits
(20 Sec On, 10 Sec Off x 8)

Rest 1 Minute

Tabata Russian Twists
(20 Sec On, 10 Sec Off x 8)

 

SESSION 2
Running WOD:
Run 400m
Rest 3 Minutes
Run 200m
Rest 3 Minutes
x 3

* If can’t measure Distance, Run for 90 Seconds, Rest 3 Minutes, Run for 45 Seconds, Rest 3 Minutes x 3

 

Check out the video below for your full Whiteboard Brief!

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