Coaches Brief and Demonstration

WOD – Wednesday 1st April

For Time:

100 HighKnees

50 Russian Twists

100 Pike Shoulder taps

50 Heel Taps

100 Pulse Squats

50 Toe Taps

100 Plank Shoulder Taps

50 Bicycle Crunches

100 High Knees

A little bit of a high rep, but fast paced workout today, we won’t tell you just how many reps there are *Cough 700…


Do not fear, we can always modify the reps if we think we need to, e.g. half or three-quarters.

As well as scaling some movements.

I want these reps to be knocked out hard and fast…Don’t loose count!


The only new or different movement today may be the “Pulse Squats” thats just pulsing in the squat from the 50-75% Range Of Motion, Down to Parallel and back up to about three quarter hight, without actually standing up and locking out the knees and hip!

For all movement questions, check the workout brief video!

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