Workout of the Day

WOD 27.10.2015

We are happy to announce that after the positive feedback and further interest shown since the last Rope Climb workshop with Snowy, another one has been arranged for this upcoming Sunday 1st November @ 11:00am!

Again, the workshop is open to anyone who would like to learn how to perform a Rope Climb for the 1st time or improve their technique and efficiency on the Rope. If you would like to take part please write your name on the Whiteboard at the Box!


Warm Up:
Run 400m + Ski 500m
Stretch & Mobilise

Strict Pull Up Tekkers

15 Minute LADDER Of:
1 Strict Pull Up
5 Ab-Mat Sit Ups
10 Double Unders
2 Strict Pull Ups
10 Ab-Mat Sit Ups
20 Double Unders
3 Strict Pull Ups
15 Ab-Mat Sit Ups
30 Double Unders
50… Continue As Far As Possible

* Scale STRICT PU’s to STRICT Band Assisted PU’s or Ring Rows
* Scale DU’s for Reduced Amount or Single Unders following the Rep Scheme = 20 – 40 – 60 – 80 etc

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