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Daily Workout WOD, November 3, 2021

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03 Nov, 2021


200m Run
90 secs/side Banded Hamstring PNF Stretch
Then for 7 mins cycle through:
7/side Single Leg Hip Thrusts
7 Inchworms
7/side Single Leg DB Romanian Deadlifts
7 Barbell Romanian Deadlifts
Deadlift (7-5-3-7-5-3 (all reps are Touch and Go))
Suggested %s are:
7 at 71% – 5 at 77% – 3 at 83% – 7 at 75% – 5 at 85% – 3 at 90-93%
(Rest up to 2 mins between sets)
Metcon (Time)
AQAP complete:
Thrusters (115/80)
Burpees over Bar (bar facing)

Time Cap: 15 mins

Work at about 80%, do not hit muscle failure. The will need much more rest than you expect. If you feel like a superstar, go for your world record and hit these Thrusters hard. Best to work with 2-3 sets on the sets of 72 ad 21 Thrusters, then try to push a bit harder on the remaining ones. Your Burpees should be moderate but steady. Slow down on your last 5 to get you breathing back and reduce the rest time neede between the Burpees and the Thrusters.

Complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Prone Trap Raises
Optional Extra Work

Complete 8 sets of:
500m Row
Rest 2 mins
(best pace possible on each set)

Archives Previous WODs
Daily Workout - Wed, Mar 22

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold


Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.


In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps