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Daily Workout WOD, November 23, 2022

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Daily Workout – Wed, Nov 23


200m Run

90 secs/side Banded Hamstring Stretch

Then go directly into first part and perform 1 set at body weight with the Landmines & 1 regular set with no Med Ball for the Hip Thrusts


In 10 mins complete 3 sets of:

10/side Landmine Single Leg Romanian Deadlifts

10/side Single Leg Hip Thrusts

Rest 2 mins

Metcon (4 Rounds for reps)

Complete 4 sets of 2 mins on / 2 mins rest of:

15 T2B / Hanging Knee Raises

10 Deadlifts (315/205)

Max Cal Assault Bike in time remaining

For Deadlift, you should choose a weight that you can go UNBROKEN with.  Beginners can aim for sets of 15 at a lighter weight.

Athletes should reach the Assault bike by 1 min & 15 secs so that you can have 45 secs of work!


In Class Core Reset

Complete 3 sets of:

30 sec Hollow Hold

30 Sec Dead Bugs

30 sec/side Side Plank

Rest 30 secs

Optional Extra Work

EMOM x 10 mins:

1. 40 sec Single Arm KB Front Rack Hold

2. Other Arm


Complete 3 sets of:

50ft Heavy Farmer’s Carry


Complete 4 sets of:

Max Reps Strict Pull Ups

Max Rep Push Ups

Rest 2 mins