Workout of the Day (W.O.D)

WOD Dumbbell Push Press (22.5/15) Chest-to-bar Pull-up Row calories 18-16-14-12 rep For scaling and detailed description, see the Zen Planner app.

WOD 45 sec L-Sit (accumulated) Run 1.6k 3 rounds (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘THE CHIEF’ 3 minute AMRAP; 3 Power Clean (60/42.5) 6 Push-Up 9 Air Squat Rest 1 minute 5 rounds (20 minutes) Compare to: 15/06/2018 For scaling and detailed description, see the Zen Planner app.

WOD Hang Squat Snatch 1 every minute (30 minute EMOM) For scaling and detailed description, see the Zen Planner app.

WOD Row 500m 3 minutes rest (5 rounds) Compare to: 15/12/2020 For scaling and detailed description, see the Zen Planner app.

WOD 40/34 calorie Air Bike (Assault = 36/31) 15m Walking Lunge 10 Push Press (52.5/35) 5 rounds (16 minute cap) Row = 20/17 cal For scaling and detailed description, see the Zen Planner app.

WOD 800m Run 100 Sit-up 10 Rope Climb 800m Run 50 Sit-up 5 Rope Climb 800m Run (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ELIZABETH’ Squat Clean (60/42.5) Ring Dip 21-15-9 rep Compare to: 13/11/2015 For scaling and detailed description, see the Zen Planner app.

WOD 100 Double-under 15m Handstand walk or 5 Around-the-world 80 Double-under 12m Handstand walk or 4 Around-the-world 60 Double-under 9m Handstand walk or 3 Around-the-world 40 Double-under 6m Handstand walk or 2 Around-the-world 20 Double-under 3m Handstand Walk or 1 Around-the-world (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD For max reps: 1 min Clean & Jerk (70% 1RM) 1 min Box Jump (60/50) –Rest 1 min– 1 min Clean & Jerk 1 min Air Squat –Rest 1 min– (3 rounds) For scaling and detailed description, see the Zen Planner app.