• Ron McKinstray

WOAH Sunday 19/04/2020

Deck of Cards

Hopefully everybody has a pack of cards somewhere at home. If not, there are various apps available to download.

You require 52 playing cards and 2 jokers

Shuffle the pack, turn over the first card and perform the corresponding exercise to the value of the card


Cards 1-10

HEARTS ♥️ push-ups

CLUBS ♣️ sit-ups

DIAMONDS ♦️ lunges

SPADES ♠️ squats

JACK - 10 double unders / 20 singles

QUEEN - 10 box jump / 20 step ups

KING - 10 burpees

ACE - 10 200m row/run or 500m cycle

JOKER - 4 man makers


If you don’t have dumbbells for man makers do shoulder taps, push-up, tap the opposite shoulder, drop down and so on.


157 views1 comment

Recent Posts

See All

WOAH 07/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Brid

WOAH Saturday 06/03/21

At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50

WOAH Friday 05/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats 1 min rest between Every 2mins: 5 Press ups 5 Squat Jumps GYMNAST

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon