FRIDAY 15-05-20



10 Push ups

14 Burpees 

38 Air Squats 

48 Single Skips or Jumping Jacks 

Score: Total Time 

For this WOD you’ll work through 12 rounds of the above movements, one for each hour of a standard NHS shift.

For the push ups try to do push ups from your toes start in the long arm plank position, with your core tight and your hands below your shoulders, bend your elbows to bring your chest to just above the floor.  Keep your elbows close to your body as you push back up. Split the reps up, or drop to your knees if you start to fade.

For the burpees, start in a standing position, then bring your hands to the floor and jump your feet back, while lowering your chest to the floor. As you push up, jump your feet towards your hands. Stand up, jump in the air and clap your hands above your head to complete the rep.

For the Air Squats start standing tall and keep your chest up, sink your hips back before bending your knees to drop your thighs to below parallel to the floor and then drive back up and stand fully.

Grab a rope for the single skips and flick it over your head, clearing it with small jumps or sub for jumping jacks if you don’t have a skipping rope! 





Older Post Newer Post

  • dnkHvKcqhaFUo on


  • bcMSQUXOFzLtoBiP on


  • Rob SMart on

    Clare 36:51
    Rob 37:06

    Oh my legs! Ace jobs this week with the WODs again Viks 🙌😘

  • Sandra Fraser on


  • STeph on

    36.50 🤢

Leave a comment