Workout of the Day

  • Monday 1st July

    Posted on 30th June 2019 by Chris Cummins


    20 Mins to complete
    3-4 Rounds
    15 Double KB Front Squats
    Rest 30s
    30s Jumping Air Squats
    1:00 or ME wall sit with 1x KB as a goblet
    Rest 2:00

    -Heavy as poss on the KBs


    AMRAP 15 in 2’s
    500m Row
    24 Burpees Over The Rower
    36 Russian KB Swings (32/24)

    -Workload split evenly.

  • Friday 28th June

    Posted on 27th June 2019 by Chris Cummins


    Every 5:00 x 7 Rounds in 2’s

    30 Box Jump Overs (30/24)
    30 TTB
    30 Goblet Squats
    30 HSPU / HRPU

    -Split the workload evenly
    -Idea here is to use the heaviest DB possible for the goblet squats. We have them up to 60kg, so pick something nice and heavy and hang on in there.
    -If you don’t finish before 5:00 start a new round regardless. If you do, rest the remainder!

  • Thursday 27th June

    Posted on 26th June 2019 by Chris Cummins


    EMOM 10
    10 Deadlifts
    -Heavy as poss, no changing weights during this! All DLs TnG


    AMRAP 15
    10 Burpee Pull Ups
    10 Double KB Front Squats
    10 Double KB STOH
    ***Every 3:00 including 0:00 run 200m

    -16/12kg KBs

  • Wednesday 26th June

    Posted on 25th June 2019 by Chris Cummins


    Superset x 4
    10 Bench Press (2s pause @ chest each rep)
    10 Strict Pull Ups
    -Rest 2:00 between sets


    15:00 Time Cap
    800m Run Buy In
    Straight into
    DB STOH Right Arm (22.5/15)
    DB STOH Left Arm
    **35 Double unders after each set of burpees

  • Tuesday 25th June

    Posted on 24th June 2019 by Chris Cummins


    Back Squat
    -Build weight each set to finish with a heavy 8


    AMRAP 6
    Row 50 Cals
    25 Sit Ups
    Max Rep DB Snatch (22.5/15)
    Rest 2:00
    AMRAP 6
    50 DB Snatch
    25 Sit Ups
    Max Cal Row

    -Score is total reps (including row/sit ups/DB snatch in each AMRAP)

  • Monday 24th June

    Posted on 23rd June 2019 by Chris Cummins


    Bar Gymnastic Proficiency
    -Spend 15-20 minutes working on Pull Ups / C2B / TTB / Bar MUs with no constraints.
    –The idea is to pick 1 – 2 scales to perform working towards improving your gymnastic game. Pick your weakest movement here ideally.


    Every 3:00 x 5 Rounds
    12 Deadlifts
    9 Front Squats
    6 STOH
    Max Rep Over Bar Burpees
    Score is total burpees. Scale this so that you’re definitely able to make the burpees each round.

  • Friday 21st June

    Posted on 20th June 2019 by Chris Cummins


    Front Squat
    Build to a 3RM in 15 mins


    10RFT in 2’s (5 rounds each, alt full rounds)
    12 Devils Press (15/10kg)
    15/12 Cal Row
    18 Wall Balls (9/7)

    -Rx + use 20/12.5kg DBs

  • Thursday 20th June

    Posted on 19th June 2019 by Chris Cummins


    Superset x 4
    12 Push Press (Same weight all sets)
    Max Rep Strict Pull Ups
    Rest 2:00 between sets


    AMRAP 15
    5 Burpees
    10 Pull Ups
    15 Jumping Squats

  • Wednesday 19th June

    Posted on 18th June 2019 by Chris Cummins


    Power Clean
    Build to a heavy single in 15 minutes


    5 RFT
    12 Power Cleans (60/40)
    12 Box Jump Overs (24/20)
    12 Wall Balls (9/7)

  • Tuesday 18th June

    Posted on 17th June 2019 by Chris Cummins


    Pull Up Gymnastics
    -Spend 10 – 15 minutes working on pull ups / C2B / Bar MUs without constraints. Nothing specific here, just some time dedicated to learning/improving technique.


    Thrusters (42.5/30)
    Bar Facing Burpees

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