• Ron McKinstray

WOAH Tuesday 5/05/2020

HiiT (High Intensity Interval Training) Cadio Choice Day


Pick one of the following. Go as hard as possible. 


Row 4 x 4 mins - 4 mins Rest between 


Air Dyne 4 x 4 min - 4 mins Rest between 


Run 4 x 4 mins - 4 mins Rest between 


Stationary Cycle 4 x 4 mins - 4 mins Rest between 


Box Steps 14" - 20" 4 x 4 mins - 4 mins Rest between 


Single Skips or DU's 4 x 4 mins - 4 mins Rest between 


Make sure you work as hard as possible on each 4 mins and earn your 4 min Rest. 


146 views0 comments

Recent Posts

See All

WOAH Sunday 28/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 20mins. 24 Star jumps 12 Squat Jumps 6 Inch worms https://youtu.be/yr-HHgxXTqg @

WOAH Saturday 27/02/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Just keep moving. 180 Down Ups Every 2 Mins 8 Squat Jumps. GYMNASTICS at home 1 min Plan

WOAH Friday 26/02/21

*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Death by burpees. 0-1min. 1 burpee 1-2min. 2 burpees 2-3min. 3 burpees Continue patt

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