Workout of the Day

WOD 02.12.2020

We are very happy to be welcoming everyone back into the Box today!

Remember to book on to your chosen session which will be ran as normal, to avoid crowding at the doorway please turn up no earlier than 5 Minutes before your booked time, and please wear your mask to enter the box and for whenever you are not inside your workout station.

We hope you enjoy our 1st WOD back after Lock Down!!

 

Warm Up:
Row, Ski or Bike 7/10 Calories or Run 100m
15 Air Squats
7 Burpees
x 3

Thruster Tekkers

Kit Set-Up & Movement Practice

WOD:
20 Rounds for Max Reps:

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
2 Thrusters @ 30/40kg
Rest Remaining Time

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
4 Thrusters @ 30/40kg
Rest Remaining Time

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
6 Thrusters @ 30/40kg
Rest Remaining Time

Continue in this pattern until you fail to complete the required amount of Thrusters within that 90 Seconds.

When this happens, begin the following sequence…

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
2 Burpees
Rest Remaining Time

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
4 Burpees
Rest Remaining Time

In 90 Seconds Complete:
Row, Ski or Bike 7/10 Calories or Run 100m
6 Burpees
Rest Remaining Time

Continue in this pattern until you fail to complete the required amount of Burpees within that 90 Seconds.

When this happens, restart the sequence from the very beginning with Thrusters!

* Scale WEIGHT as needed
* Reduce CALORIES & DISTANCE if needed (shoulder have at least 30 seconds left on the clock)

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