Workout of the Day (W.O.D)

WOD 50/43 calorie Row; 40/34 Assault Bike Rest 4 minutes 40/34 calorie Row; 32/28 Assault Bike Rest 3 minutes 30/26 calorie Row; 24/20 Assault Bike Rest 2 minutes 20/17 calorie Row; 16/14 Assault Bike Rest 1 minute 10/9 calorie Row; 8/7 Assault Bike

WOD Run 1.6k Rest 3 minutes 3 rounds (35 minute cap)

WOD LINCHPIN TEST 7 4 Power Clean (92.5/65) 4 Front Squat 4 Shoulder-to-Overhead 4 rounds (10 minute cap) For scaling and detailed description, see the Zen Planner app. Compare to: 24/05/2021

WOD 100 Burpee 75 GHD Sit-up 50 Strict Pull-up (30 minute cap)  

PARTNER WOD In teams of 2; 7 Overhead Squat (60-70% 1RM) 500m Row 5 rounds each (30 minute cap) *Relay style — P1 completes 1 round; then P2 goes. Rest while your partner works.

WOD Min 1: 10 Dumbbell Burpee (22.5/15) Min 2: 10 Dumbbell Thruster Min 3: 12/10 calorie Row; 10/8 Bike Min 4: Rest 5 rounds (19 minutes)

WOD Clean & Jerk 2-2-2-2-2-2-2 rep Compare to: 28/01/2022

WOD Back Squat 3-3-3-3-3 rep Compare to: 08/02/2022

WOD 15 Kettlebell Swing (32/24) 15 Burpee 5 rounds (12 minute cap) *WOD by Chris Spealler.

WOD 200m Sprint 2 min rest (8 rounds) Running modifications: 200m Row/Ski, 600m Bike, 800m Assault bike Compare to: 29/06/2021