18 July 2016 – Thinking outside the Box...

We all love coming down to our second home, walking through those big blue doors, hearing the clang 'n bang of weights dropping, music pumping, people shouting, and filling our nostrils with that unique aroma of sweat mixed with chalk dust (ok, maybe not that last bit so much...) However, sometimes you can't make it down to the box for your training, or maybe, some days, you just want to try something different.

Time to think outside the Box!

To help you, your coaches have put together a few workouts you can do outside of the box. Want to make like Michael Phelps and get some poolside training in? Well, it's time to don those goggles. Beautiful day to be in the park and want to get your sweat on before you sit down to a nice picnic? Your training plan is sorted. Stuck in the house waiting for an IKEA delivery that's probably never going to show? Check this blog for your very own Living Room WOD.

Swimming WODs

20 minute AMRAP:
Swim 25m
10 Push-ups
Swim 25
10 Air squats

"I go, you go", 20 minute AMRAP
Swim 50m
7 Poolside muscle-ups

Greenwich is great for hill sprints!

Park WODs

Find a hill that takes 10-15 seconds to sprint up (when fresh)
Every minute on the minutes, for 20 rounds:
1 Hill sprint, recovery walk down

In 18 minutes, get as far as possible:
Sprint 10m
10 Push-ups
20 Air squats
Sprint 20m
10 Push-ups
20 Air squats
Sprint 30m
10 Push-ups
20 Air squats
...Increase the sprint by 10m on each round

Living Room WODs

Bottom to Bottom Tabata Squats

20 seconds of max air squats followed by 10 seconds of rest for 8 sets (or 4 minutes in total).
- The 10 seconds of rest is spent in the bottom of the air squat position.
- Your score is the number of squats for each set.
- Make sure when you're holding the bottom of your air squat, you're holding a good position (no matter how badly it hurts!) 

15 min AMRAP:
5 push up
10 walking lunges
15 sit ups

"Death by Burpees"

Complete one burpee on the start of the first minute, two burpees on the second minute, three burpees on the third minute, and so on until you can no longer complete the number of burpees in the minute.


This is the first day of a De-load Week. Use this week's sessions to focus on perfect technique over heavy loads and, during conditioning pieces, move at a hard, but sustainable pace.

A) Gymnastics

Every minute, on the minute, for 15 minutes, alternate between:
Minute 1: 20-30 second chest to bar hold
Minute 2: 10m Handstand walk OR 20 second handstand hold (freestanding/wall facing)
Minute 3: 3 Skin the cats

B) Conditioning

Work in teams of two.
Complete as many rounds as possible in 20 minutes of:
10 Calorie row
15 Wall Balls (9/6 kg)
15 Kettlebell Swings (24/16kg)

*Alternate exercises: Team member 1 starts with the row. When they reach 10 calories, team member 2 starts the wallballs. When they finish 15 wallballs, team member 1 starts the KB swings. When they finish, team member 2 starts rowing, and so on and so forth.