Workout of the Day

Workout of the day 14th Jan

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

1 min Wrist flow

10 Inchworms

250m Row

10 Burpees


Metcon (No Measure)

Every 45 sec x 8 (6 min)

7.5m HS Walk, unbroken

If you can’t perform full sections unbroken, follow these progressions:

Skill Development: HSW

1. 3x 1 Wall walks + 10 Shoulder taps

2. 3x 1 Wall walks + 4 Hip taps

3. 3x 10 sec wall facing HSH + 3m HSW

4. E2MOM x 3: 3-5m HSW sprint


Metcon (AMRAP – Reps)

30min AMRAP

5 Burpees

10 Russian twists

15 cal Row

*Increase each movement by 5 reps each round.
Workout Notes

Today’s workout is a test of pacing. The early rounds are short but don’t be tempted to sprint if it will cost you later.

If you a feeling beat up this week, keep a smooth consistent pace throughout. Otherwise, push for a higher pace on the row and burpee speed.

For those that look at simple movements like this and choose to scale up because they’re “hardcore”, ensure you keep in line with the intended stimulus – simple movements, steady pace, always moving.