Workout of the Day

Workout of the Day 24th Feb

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


10sec Row Peak Power Test (AMRAP – Reps)

Set your monitor so that you can see the watts for each stroke. From a stop row as hard and as fast as possible for 10 seconds, recording the highest power you see on any stroke. There is no rate cap but you must row as close to full slide as possible right from the first stroke, do not use a racing start. Rest for 3-5 minutes and repeat again.
Enter score as highest Watts reading


Metcon (AMRAP – Rounds and Reps)

In Pairs

10min AMRAP:

15 Sit Ups

50 Double Unders

Perform round for round with your partner. Tag to change over!

Metcon (Time)

In Pairs

For Time:

400m Run (together)

100 Jumping Lunges

100 Clapping Push Ups

400m Run (together)

Run together, divide the reps between you are your partner.