Workout of the Day

Outdoor WOD 06.07.2020

For any Outdoor WODs this week which involve Running, including today’s, you also have the choice of Rowing, Skiing or Assault Biking instead.

If you would like to Run, put yourself in one of the front stations, the Rowers, Ski Ergs and Bikes will already be set up in the rear stations, so if you would like to do this get in one of those stations!

You cannot reserve a bit of kit when you book into class, so you just have to see what’s there when you arrive!


Warm Up:
Run 800m
Row, Ski or Assault Bike 40/50 Calories
Stretch & Mobilise

Movement Demonstration & Practice

15 Minute AMRAP of:
Run 200m or Row/Ski/Bike 12/15 Calories
15 Air Squats
10 Jumping Air Squats

* Scale DISTANCE & CALORIES as needed
* Scale Jumping Air Squats to all non-Jumping


40 Second Hollow Hold
20 Second Rest
40 Second Arch Hold
20 Second Rest
x 3


Running WOD:
Run 1 Mile
Rest 3 Minutes
Run 800m
Rest 3 Minutes
Run 1 Mile

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