Workout of the Day

Workout of the Day – 20th July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Pressing Strength (5-5-5-5-5-5)

6min EMOM

5 Reps of:

Push Up on knees > Push Up on toes > Deficit Push Up > Box Handstand Push Ups > Strict Handstand Push Ups

Pulling Strength

6min EMOM

5 Reps of:

Ring Row > Pull Up w/ Band > Pull Up > Chest 2 Bar

Bands can be used but keep the sets challenging enough.

Scale up by performing 5 Chest to Bar pull ups each minute.


Metcon (Time)

Every 2min for 14min (7 Rounds):

1 Bear Complex

10 Pistols

10 Burpee Over Bar

Rx+: 80/50kg

Rx: 60/40kg

Sc: 40/30kg
Score = combined time of all rounds.