Workout of the Day

Home WOD 29.05.2020

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 Air Squats
30 Seconds of Inch Worms
30 Seconds of Burpees
x 2
Stretch & Mobilise

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

Options for today’s WOD:
Barbell Version @ 42.5/60kg
Double DB or KB Version

Single Arm DB or KB Version:
6 Left Arm Deadlifts
6 Right Arm Deadlifts
5 Left Arm Hang Power Cleans
5 Right Arm Hang Power Cleans
8 Goblet Squats

Weighted Pack Version:
12 Deadlifts
10 Upright Rows
8 Front Squats

 

Solo WOD:
6 Rounds of:

2 Minute AMRAP of:
12 Deadlifts
10 Hang Power Cleans
8 Front Squats
6 Burpee Box Jumps

1 Minute Rest

* Carry on the AMRAP, from where you are up too, after each Rest period.

* If don’t have a Box, can do Burpee Broad Jumps or Burpee Vertical Jumps
* If can’t Jump, do Burpee Step Ups

 

Team WOD:
6 Rounds of:

2 Minute AMRAP of:
12 Deadlifts
10 Hang Power Cleans
8 Front Squats
6 Burpee Box Jumps

2 Minute Rest

* Carry on the AMRAP, from where your Partner if up too, every time you switch, which is every 2 Minutes until you have had 6 goes each!

* If don’t have a Box, can do Burpee Broad Jumps or Burpee Vertical Jumps
* If can’t Jump, do Burpee Step Ups

 

ACCESSORIES:
20 Seconds of Hollow Hold
20 Seconds of Left Side Plank Hold
20 Seconds of Right Side Plank Hold
40 Seconds of Plank Hold
1 Minute Rest

40 Seconds of Hollow Hold
40 Seconds of Left Side Plank Hold
40 Seconds of Right Side Plank Hold
80 Seconds of Plank Hold
1 Minute Rest

60 Seconds of Hollow Hold
60 Seconds of Left Side Plank Hold
60 Seconds of Right Side Plank Hold
120 Seconds of Plank Hold
Done!

 

SESSION 2
Running WOD:
400m Run
Walk for 90 Seconds
x 10

* Scale to 200m if needed
* If can’t measure Distance, then Run for 90 Seconds On, 90 Seconds Off x 10

 

Check out the video below for your full Whiteboard Brief!

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