Workout of the Day

TEAM WOD 30.03.12

Warm up

Row 500m, Stretch and mobilise


In pairs of similar ability perform the following in a 20 minute window

Buy in

  • Run 800 (both partners run together carrying a 5/15kg plate/ball/vest)
  • 200 Double Unders/600 sinlges (you can both work at the same time but must accumulate the amount of reps between you)


  • 5 Static Lunge steps holding a 5kg/15kg plate anyhow
  • 5 H/R Press ups (partner places the plate on their back)
  • 5 Air Squats (holding the plate anyhow)
  • 5 Plate Sit ups (Hold the plate overhead as you perform sit ups)

*Scaling options would be to do the movements with out the plates or with a reduced weight, i.e biscuit 🙂

The key to this WOD is quick change overs and slick drills. Hopefully I’ll be in to see this and explain anything that needs explaining/answer any questions.




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