Workout of the Day

Workout of the Day 23rd July

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up (No Measure)

2 Sets

1:00 Row

:30s Rest

1:00 Bike

:30s Rest

1:00 Burpee

:30s Rest

1st Set – easy

2nd Set – moderate


Metcon (No Measure)

5×1 Jump to Hollow

5×5 Kip Swing

Moving into Volume OR Skill development

Volume development:

5 Sets of 50% of max reps

30s rest between sets

Skill Development:

Accumulate 20-30 quality reps
If your max set is less than 10 focus on the skill development and moving well with lots of rest and minimal fatigue


Metcon (AMRAP – Reps)

“The Philfy Triangle”

3 Rounds

2min Max cal Row

1min Rest

2min Max cal Bike

1min Rest

2min Max cal Burpee

1min Rest

Score = Total reps
Workout Notes

Target reps: 240-360 reps

The goal is to maintain a moderate/fast pace while keeping consistent reps across each round.