Workout Of The Day


follow a new workout every day.

Stuck for an idea of what to do in the gym today or unsure on how to programme workouts? Well look no further as we have carefully planned workouts available every day for you to follow.

If you would like more advanced training programming then check out the Train Like An Athlete Programme and Non-Runner to Marathon-Runner. These are available FREE with a Physique Box purchase (your password will be active for the month you receive your Physique Box).

This weeks workouts consist of some benchmark workouts to test you skills and are a great way to see how far you have come or test your starting fitness. Have 2 to 3 days rest between any workouts or take some light and easy if training more frequently then this. number followed by # is weight in pounds (lbs).

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AMRAP:  As Many Repetitions (or Rounds) As Possible – typically in a specified timeframe.

Rx’d:  As Prescribed – the suggested parameters for a given exercise (weight for example).

Scaled: Alternative exercise for more complex or difficult moves.

Rep:  A repetition or one instance of a given exercise.

Set:  A group of repetitions.

WOD:  Workout of the Day.

Buy In: This must be completed before anything else is completed.

POOD: Russian Kettlebell weight measurement (1 Russian pound). It is equal to 16.38 kilograms or 36.11 pounds.

Number in bracket: Weight in pounds. Please do not follow prescribed weight unless a high level athlete, adjust it to your capabilities.


All weights are RX- Please choose a suitable weight for yourself and for your desired effort level that day. Every session doesn’t need to be a all out session.

Muscle Up- Chest To Bar Pull Up- Pull Up- Banded Pull Up- Assisted Pull Up- Jumping Pull Up- TRX Row.

Box Jumps- Box Step Ups.

Toes To Bar- Knee Raises- Lying Leg Raises.

Double Under- Single skips (2x as many).

Ring Dips- Dips- Close Grip Push Ups- Kneeling Close Grip Push Ups.

Any Squat- Air Squat.

Head Stand Push Ups (HSPU)- Push Ups- Kneeling Push Ups- Kneeling Push Ups with hands raised (on a box/plate).

Changing cardio modalities- Row 120% of running distance. So run 80% off rowing distance if running. (Watt) bike 300% of running distance. E.g Run 500m, row 600m, bike 1.5k.