24 Dec 2018 - Holiday WODs

The gym will be closed for the holidays from 24 - 27 December, but just because you can’t make it to the gym, doesn’t mean you can’t get in a workout! We have put together not one, not two, not even five, but TEN holiday WODs that you can do from the comfort of your own home, with little to no kit! Have questions about the WOD format or any of the movements? Feel free to put a message in slack and one of our coaches will help you out!

Have a wonderful holiday team, and we will see you on Friday!


HOLIDAY WOD 18.1

1 mile run for time

HOLIDAY WOD 18.2

"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.

HOLIDAY WOD 18.3

4 rounds for time:
Run 400 m
50 Air squats

HOLIDAY WOD 18.5

Alternating EMOM x 24 minutes:
Minute 1: 40 seconds max distance burpee broad jump
Minute 2: 40 seconds max sit ups
Minute 3: 40 seconds max jumping lunges
Minute 4: 40 second jog @ recovery pace

HOLIDAY WOD 18.6

“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. Make sure when you're holding the bottom of your air squat, you're holding a good position (no matter how badly it hurts!)

Your final score is your lowest scoring round.

HOLIDAY WOD 18.7

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

HOLIDAY WOD 18.8

15 sec forearm plank hold straight into 15 sit ups
Rest 15 seconds
30 sec forearm plank hold straight into 30 sit ups
Rest 30 sec
45 sec forearm plank hold straight into 45 sit ups
Rest 45 seconds
60 sec forearm plank hold straight into 60 sit ups

HOLIDAY WOD 18.9

10! Burpees
15 second Handstand
* Burpee reps are 10, 9, 8 ... 3, 2, 1 and perform a 15 second handstand (Free-standing or wall-facing handstand) after each set of burpees

HOLIDAY WOD 18.10

Grab a buddy!

15 min AMRAP
One partner runs 400m (or runs for 90 seconds) whilst other completes AMRAP of:
10 Push ups
10 V-ups or tuck-ups
15 x Air squats
Then rotate, pick up where partner left off