Workout of the Day

TEAM WOD/COMP WOD – “30.11.12”

Warm up

Run 800m, Stretch and mobilise

WOD-20 minute window in pairs complete:

  • Run 400m (between the pair)
  • 100 Broad Jumps
  • Run 400m
  • 100 H/R Press ups
  • Run 400m
  • 100 KB Sumo Deadlift Highpull 24kg/32kg
  • Run 400m

In remaining time AMRAP:

  • 5 Burpees
  • 10 Air Squat jumps

Competitor WOD

Warm up

Coach Callums hip/ankle mob

3 x 10 Air Squats



3-3-3-3-3: Front Squat with a 3 second pause at the bottom. Work on exploding out of the hole.



AMRAP: 12 minutes

  • 1 Rope Climb 15 ft
  • 8 Front Squats @ 42.5kg/60kg
  • 8 Box Jumps @ 20″/24″



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