Workout of the Day

Home WOD 27.01.2021

We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:
7:00am
9:30am
12:30pm
4:30pm
5:30pm
6:30pm

Saturday:
9:00am

Meeting ID = 824 1548 9128
Password = 365957

 

Warm Up:
20 Seconds of Air Squats
10 Seconds Rest
20 Seconds of Bent Over Row
10 Seconds Rest
20 Seconds of Press Ups
10 Seconds Rest
x 3

WOD:
12 Minute LADDER of:
2 Weighted Squats
2 Bent Over Rows
2 Press Ups
4 Weighted Squats
4 Bent Over Rows
4 Press Ups
6
6
6… etc

* Scale Press Ups to Knees or Reduce to Half Reps if needed

Options for Squats:
– Barbell Front, Back or Overhead (40/60kg)
– Double DB or KB
– Goblet DB, KB or Weighted Pack
– Hold a Plate
– Jumping or Regular Air Squats

Options for Bent Over Rows:
– Barbell (40/60kg
– Double DB or KB or Weighted Pack
– One Arm DB, KB or Weighted Pack
(Switch half way through the set)
– Switch to Pull Ups, Ring Rows or Toes to Bar

 

Running WOD:
Run 400m
Rest 3 Minutes
x 6

* Reduce DISTANCE to 200m if needed
* If can’t Measure Distance, Run for 90 Seconds, Rest for 3 Minutes x 6

 

Check out the video below for your full Whiteboard Brief!

Front Squat Demo

Goblet Squat Demo

Air Squat Demo

Bent Over Row Demo

 

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