WOD

“ALL IN ONE” powered by IoM Education

To celebrate 30 days of an amazing commitment and passion, let’s put it all together. Perform each block separately in a circuit style before you move to another block. 

BLOCK A: 

  1. Dynamic Mobility – Lunge Shifts flow (variable)
  2. Activation (Forced Exhalation) – Ant. Step, Type 2 Wide 

Repetitions: 4
Sets: 2
Rest: No rest
Load: Small ViPR PRO

Bridge Exercise – Preposition Lateral Quick Feet – 4x 2m

BLOCK B: Tri-set – POWER

Acceleration – Forward Step Diagonal Shift 
Deceleration – Reverse Step Chop
Conversion – Combo

Repetitions: 4 each
Sets: 2
Rest: Minimal – personalised

BLOCK C: Superset – STRENGTH 

  1. Diagonal Lunge, Posterior Deadshift
  2. Deep Lateral Squats, Helicopter Lift

Repetitions: 6x each exercise
Sets: 2
Rest: 1 minute between sets
Load: Medium ViPR PRO

BLOCK D: Superset – CARDIO (HISS)

  1. Ski Tilt
  2. Rotational Punches 

Work:Rest  30 seconds:15 seconds
Total Time: 5 minutes
Load: Small ViPR PRO

BLOCK E: Recovery 

  1. Lateral Half Knee – Tilt

Time: Hold the posture for 10 diaphragmatic breaths
Sets: 2