Workout of the Day (W.O.D)

Lockdown 4.0 At-Home WOD #5 10 Burpee 10 Tuck Jump 10 Dumbbell Hang Power Snatch 10 Burpee 10 Tuck Jump 10 Dumbbell Power Clean 3 rounds (15 minute cap)

Lockdown 4.0 At-Home WOD #4 800m Run 40 Dumbbell Push Press 40 Sit-up 800m Run 20 Dumbbell Push Press 20 Sit-up (20 minute cap)

Lockdown 4.0 At-Home WOD #3 20 Push-up 20 Walking lunge 20 Kick-backs Rest 90 seconds (5 rounds)

Lockdown 4.0 At-Home WOD #2 60 Star jumps or Double-under 20 V-up 15 Devil Press 4 rounds (19 minute cap)

Lockdown 4.0 At-Home WOD #1 50 Dumbbell Squat 50 Dumbbell Walking Lunge (for quality) *movements for quality, not time.

HERO WOD ‘CAMERON’ 50 Walking Lunge 25 Chest-to-bar Pull-up 50 Box Jump (60/50) 25 Triple-Under 50 Back Extension 25 Ring Dip 50 Knee-to-elbow 25 2-for-1 Wall Ball (9/6) 50 Sit-up 5 Rope Climb (30 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Deadlift 7 x 1 rep Compare to: 28/09/2020 For scaling and detailed description, see the Zen Planner app.

WOD 50 Double-under 25 Push-up 10 V-up 10 Hang Power Clean (60/42.5) 5 rounds (17 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Overhead Squat (42.5/30) Pull-up 21-18-15-12-9 rep (12 minute cap) For scaling and detailed description, see the Zen Planner app.

PARTNER WOD Teams of 2; Partner A: Shuttle Sprint (10 x 10m) Partner B: Shuttle Sprint (10 x 10m) 20 minute AMRAP (as many rounds as possible) Compare to: 19/10/2020 For scaling and detailed description, see the Zen Planner app.