Tuesday 3rd August 2021


Each day during LOCKDOWN we’ll have the regular programmed WOD for people with gear, as well as a WOD for people without gear. Please modify the workouts where you need to by taking movements from the Home WOD and slotting them into the WOD wih gear. If you have dumbbell, but no barbell, please use a DB instead of a barbell for example. If you get stuck, please reach out and we can help you modify.


12 mins to complete:

5RM Strict Press

Then 3x5, 90% (of 5RM)


5 Rounds for time of: (16 min time cap)

8 Handstand Push-ups

8 Toes to Bar

8 Push Presses, 40kg (25kg)

8 Toes to Bar

** Modify movements where you don’t have the necessary equipment** (Take movements out of the Home WOD to replace movements where you don’t have the necessary gear.

Home WOD (no gear)

5 Rounds for time: (16 min time cap)

8 Strict Handstand push ups (or 3 wall walks)

8 V Ups/Tuck crunches or sit ups

8 Kipping Handstand push ups (or 3 wall walks)

8 V Ups/Tuck crunches or sit ups

Extra Gains

3 x Max reps Deficit Push-ups, rest 2 mins between sets

(Hands on plates & chest touching the ground)



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