The Home WOD Online Competition Powered by TWL.

Today's WOD is thanks to James Newbury. James finished 5th at the 2019 CrossFit Games and has written these workouts to keep you in your best physical shape whilst stuck at home.

Ensure you watch the video in the workout instructions to better understand todays workout.

The handstand wall hold must be continuous - if you do not have a stop watch, count slowly to 20 in your head.

The pushups are hand release pushups to ensure you move to full depth.

AMRAP stands for As Many Reps As Possible. Your score is the number of Reps completed after 10 minutes of the Handstand Hold (1 Rep), Air Squats and Hand Release Pushups. NOT the number of rounds you achieved.

Post your score and see how you have gone compared to over 6000 other athletes around the world.

The TWL Easter Sale continues all Long Weekend. Shop the sale here.

Thanks to James Newbury for this great workout.

Today's workout is a great way to burn off all those Easter Eggs!

Today's workout is an EMOM which means 'Every Minute On the Minute.'

This 15 minute EMOM is a five round workout. For one minute do situps, for the next minute do burpees, for the next minute rest, then for the next minute it is back to sit ups and so forth until minute 15.

Your score is the total number of reps you complete in the 15 minutes.

Welcome to Day 9 of the worlds largest home WOD online competition. If you are new here, welcome to our community!

Todays workout is a classic and lots of fun.

If you cannot do double unders, thats ok, we will accept single unders, but you must double your reps, so in the first round you will do 100 single unders unders and 50 situps, second round you will do 80 single unders and 40 situps and so on and so on until you finish.

Sit up standard is hands must touch the ground behind your head at the bottom and hands must touch your toes at the top.

Your time is your score.

Check out the TWL Reebok Nano 9 Clearance here: bit.ly/nano9sale

Don't forget to tag @thewodlife on social media.

Catch you tomorrow!

Welcome to Day 7 of The Home WOD Online Competition - the worlds largest home WOD online competition. 

Today we are giving you a break from Double Unders for a change!

We have been watching videos you have been submitting and noticed that there are quite a few pushups that are not to standard. 

Check the video in the workout instructions to see the standard for pushups. Chest must touch the ground, elbows must lock out at the top. We will be enforcing this standard on the top scores.

Today's prize is a $100 TWL Gift Card to the fastest Male and Female, plus a $100 TWL Gift Card to our favourite @thewodlife tagged video on social media so get filming and tagging.

Welcome to Day 5 of the Home WOD Online Competition Powered by TWL - the worlds largest online home WOD competition!

You are competing against almost 6000 athletes registered worldwide!

Todays workout is going to get a bit spicy and you are going to have to work hard.

Note: We have been watching videos that are being submitted and noticed that some pushups are a bit on the light side.

Please ensure you are moving full depth, that means chest to ground at the bottom and locked out at the top. Check todays workout instruction video with Steph from TWL to watch the pushup standard.

If you have friends who want to join in the fun, registration hasnt closed because we focus on daily scores, not the overall leaders.

Don't forget to tag @thewodlife and #thewodlife if you are communicating with the outside world on social media!

Hi Everyone. Apologies for the confusion! Please ignore the workout that was sent out a few hours ago, there was an error in there. The workout is Hand Release Pushups.

We hope you are all doing well at home and enjoying the daily WOD challenges.

Todays workout is called Broken becuase thats how you should feel at the end of the workout!

It is a 'Death By' workout.

We have done a few 'Death By' workouts over the last few weeks so you should hopefully be familiar with the format.

Essentially in the first minute you will do one Hand Release Pushup. In the second minute do two hand release push ups, in the third minute do three hand release pushups.

Keep going until you can no longer do the set number of hand release pushups in the minute.

Your score is the total number of hand release pushups completed, including the reps you did in the final round that you did not finish.

We will be looking for some high scores in this workout!!

See you tomorrow with a new special guest!

Welcome to Day 10 of the worlds largest home wod online competition. If you are new here, welcome to our community!

Today's workout is presented by My Muscle Chef. 

Today's male and female winners will receive a $150 My Muscle Chef voucher to spend on My Muscle Chef products.

The good news is that everyone is a winner because My Muscle Chef has given us a discount code for everyone (within Australia) to use here.

Use the code WODLIFE20 at checkout and get $20 off your first My Muscle Chef order. 

My Muscle Chef will help to keep your Self Isolation meal prep on point!

There has been a huge response to this competiton and we thank everyone for their support. We hope these workouts are keeping everyone interested and moving!

We have thrown in a different movement today - the Pistol.

Don't stress if you havent mastered them. Practice before you start and possibly use a ballast such as a kettlebell or a weight out in front of you to master the movement.

There are alot of pushups today. Our advice is to break them up early or else you will feel like you are in a bucket of cement towards the end of the workout.

We will be watching videos so ensure your reps are fully to depth.

Good luck, recover well and we will see you tomorrow.

P.S. Don't forget to tag @thewodlife on Social Media.

Today's workout programmed by Cass Vane throws a new movement into the mix.

Today's workout is very simple. It has decreasing rep rounds of Hand Release Push Ups and Russian Twists.

Please watch the video in the workout instructions to see the standards for the Hand Release Push Ups and the Russian Twists.

Did you know the new Reebok Nano X is coming? They look awesome! Register your interest to be first in line to get your pair here.

P.S. Don't forget to tag @thewodlife on social media if you are posting the workout. We love watching them.

Today we have got something awesome for you! 

Our special guest is Dave Driskell (@davedriskell), owner of CrossFit Wanderlust in Bali and CrossFit Byron Bay.

Dave has programmed a workout that starts off nicely but quickly turns tough.

The first five minutes are a EMOM (Every Minute on the Minute). Do 20 double unders or 40 single unders and five burpess.

At the start of the 6th minute and every minute thereafter, add an extra burpee in.

eg. 5-6 minutes - 20 Double unders or 40 Single Unders and 6 burpess

6-7 minutes - 20 Double Unders or 40 Single Unders and 7 Burpees.

Keep increasing burpees by one every minute until you cannot complete a round in a minute.

Your score is the total number of burpees you complete (including the burpees in the first 5 rounds).

Don't forget to tag @thewodlife and @davedriskell if you are posting to Social Media.

Todays winners will receive a pair of Reebok CrossFit Nano 9's thanks to Reebok.

Shop the TWL Reebok Nano 9 Clearance Sale here.

Thanks James Newbury for programming today's workout. 

You will be counting by threes in your sleep after this one.

It is simple though.

Watch the video in the Workout Instructions to see the full range of motion for the wall walks.

In line with previous workouts, if you cannot do Double Unders, we will allow Single Unders, but you must double the numbers. For this workout, if you are doing Single Unders, you must do 60 each round.

Your time is your score.

Have fun!!

See you tomorrow!

Its been a while since we have done some skipping!!

Todays workout programmed by Cass Vane (@cassvane_) is the type of workout that will sneak up on you fast and will punish you if you havent been practicing your double unders!

Complete 500 double unders or if you cannot do double unders, do 1000 single unders.

At the top of every minute complete 10 hand release burpees.

This means that at the 1:00 minute mark you will do 10 hand release burpees, at the 2:00 minute mark you will do 10 hand release burpees, at the 3:00 minute mark you will do 10 hand release burpees etc etc until you finish your 500 double unders or 1000 single unders.

Simple. Fun. Soul Breaking if you cannot burpee quickly!

Don't forget to tag yourself doing the workout on social media and tag @thewodlife.

Good luck and see you tomorrow!

Todays workout is from Cass Vane. It is a decreasing rep round workout of two hand release movements. Hand release pushups and hand release burpees.

Watch the video in the workout instructions to ensure you know the standards.

Have fun, submit your score and we will see you tomorrow.

Good Friday just turned nasty.

Today's workout is bought to you by James Newbury thanks to Compex.

Compex have over 30 years of experience in recovery products.

In todays workout, all you need is about 4 square metres of space and a clear head.

Watch the video in the workout instructions to see the burpee standard set by James Newbury for this workout. It is a hand release burpee.

Today is Death By Burpees. 

If you have never done a 'Death By' workout before, it is very simple:

In the first minute you will do just one burpee then wait until the second minute.

In the second minute you will do two burpees and wait until the third minute.

In the third minute you will do three burpees and wait until the fourth minute.

As so on until you can no longer complete the burpees in a minute.

Your score is the total number of burpees you completed, including the ones in your final round.

Push hard and unlock as many minutes as you can to get your score as high as possible.

The Easter Sale has started at The WOD Life. Upto 60% off across the site. Check it out here.

We have all been working really hard lately, building ourselves to this moment!

Today's workout is simple on paper, but tough in reality.

We have introduced a new movement - the walking lunge. 

You may have to clear some room if you are trapped inside.

Watch the video for the standards.

Make sure you are doing the full range of movement on your pushups.

See you tomorrow!

P.S. Don't forget to tag @thewodlife on social media.

Day 3 of the worlds largest online home wod competition!

It's been great seeing everyone competing at home. Don't forget to tag @thewodlife and #thewodlife on social media if you are posting!

Today workout is:

Todays workout prizes have been donated by Blue Dinosaur - www.bluedinosaur.com.au

Watch the workout instruction video for standards here.

This competition has been bought to you by www.thewodlife.com

Thanks to Reebok, two of their top Australian athletes have programmed for us today. 

Todays workout has a time cap of 9 minutes, but it also has time cut offs that you must complete work inside of to advance to the next 3 minute amount of work.

Begin with 50 Double Unders (or 100 Single Unders), 20 Burpees and 20 alternating jumping lunges.

If you do not complete this within 3 minutes, your workout is over and your score is 9 minutes.

If you complete the work within 3 minutes, keep going, dont wait for the 3minute time to elapse.

You now must complete 75 Double Unders (150 Single Unders), 30 Burpees and 30 Air Squats. 

If you do not complete this by the 6 minute mark, your workout is over and your time is 9 minutes.

If you complete the work within 6 minutes, keep going, dont wait for the 6 minute time to elapse.

You must now complete 100 double unders (200 single unders), 40 Burpees and 40 alternating pistol squats before the 9 minute cut off.

If you complete it before 9 minutes, that time is your score.

If you do not complete the final round within the 9 minute time cap, your score is 9 minutes.

Today's prizes have been donated by Reebok. The Male and Female winners will receive a pair of Reebok CrossFit Nano 9 shoes.

Thanks again to Jay Crouch (@jaycrouch_) and Maddie Sturt (@maddiesturt) for programming this great workout.

If you are putting this workout on Social Media don't forget to tag @thewodlife and also Jay and Maddie.

See you tomorrow!!

Today Cass Vane has programmed a TABATA workout.

Tabata means you work for 20 seconds and rest for 10 seconds.

Todays workout length is 8 minutes.

This means it is 16 rounds of 20 seconds work and 10 seconds rest eg. 20 seconds of jumping squats, 10 seconds rest, 20 seconds of Plyo Lunges, 10 seconds rest, repeated 8 times.

Cass has thrown in 2 new movements this today so ensure you watch the video in the workout instructions to ensure you are doing the correct movements.

Have fun, log your score and we will see you tomorrow.

OK, before you claim that TWL has gone full F-45 on you, Cass Vane has programmed todays workout to get you out of your comfort zone and to mix it right up.

Today's workout video is essential viewing to ensure that you are doing the right movements.

If you haven't heard, the first looks at the new Reebok Nano X has just been released. See more and sign up for first access here.

Have fun and we will see you tomorrow.

If you thought we couldn't program any more double unders, push up or air squats, we wanted to prove you wrong!

Today's workout is pretty self explanatory. 

Half rep pushups will not be tolerated.

Watch the video in the workout instructions to see the standards.

We will allow Single Unders if you cannot do Double Unders but you must do 98 Single Unders each round.

If you have enjoyed The Home WOD Online Competition so far, purchase yourself a piece of memorabilia with a commemorative tank. 

Pre sale is only open for a very short period so don't miss out. Available here.

Welcome to Day 8 and what a great day to push yourself to your limit!

If you have been doing the CrossFit Open for a few years, you may have seen this workout once or twice. It hurts and if you aren't on your back at the end of it, you haven't gone hard enough.

Make sure every one of your burpees are to standard!

Chest to ground at the bottom, both feet off the ground in a small jump at the top.

Regardless of your fitness level, anyone can do this workout.

Welcome to Day 6 of the worlds largest Online Home WOD Competition! You are competing against almost 6000 other athletes who are also stuck at home like yourself.

Today, six minutes of work and its all over! 

Day four was a Double Under marathon. Day six is three Double Under sprints.

Try and hang on and don't break during the working phase to get your maximum score.

Todays score is the total number of reps.

If you cannot do Double Unders, we do allow scaling of single unders but you must halve your score. Eg. If you do 500 single unders in the 6 minutes of work, your score is 250.

If you are scaling because you havent mastered double unders, you have 23 hours and 52 minutes before the next workout is released to work on them in isolation. 

Thanks for your support, we are loving watching everyone's videos on social media. Don't forget to keep tagging @thewodlife and #thewodlife.

Keep moving and we can all get through this together.

Ben

Co-Founder

thewodlife.com 

Todays workout is all about speed and concentration on the Double Unders.

If you cannot do Double Unders, we allow a scaling of Single Unders, but you must double the amount. In this case, if you are doing Single Unders you are required to do 100 Single Unders each round.

Ensure your Push Ups and Air Squats are to depth.

If you are starting to get sore, recover at home with Compex. Get 30% off all Compex here.

Todays workout is a TABATA workout.

What does TABATA mean? It means you work for 20 seconds, then rest for 10 seconds.

This TABATA goes for 8 minutes.

Ensure your squats are too depth and watch Jame's video to see the burpee standard.

James insists on hand release burpees. 

Your score is the number of reps you do in the 8 minutes.

If you have taken a few days off training over the Easter break, thats fine. This workout is a great way to get back into it.

See you tomorrow.

P.S. - Don't forget to tag @thewodlife on social media.

Today is James Newbury's last workout and he has left the harderst one to last!

Today is a grind. Its going to take a while but you will get there!!

Jame's standard for the Push Ups is Hand Release to ensure reps are to full standard.

See you tomorrow with another special guest week of workouts.

Today we welcome a new coach for the next seven days. Welcome Cass Vane (@cassvane_) - you may have seen her modelling apparel on thewodlife.com but you may not know that she is also a bad ass PT.

Her goal this week is to keep you moving, but also introduce some new movements to keep you motivated and to keep the workouts interesting.

Today's workout is a little something Cass cooked up to be a fast workout but its going to get you blowing.

With two new movements, make sure you watch the standard video in the workout instructions to maintain the standards.

See you tomorrow!

Today's workout has been bought to you by Jess Coughlan (@jessicaccoughlan).

Unfortuantely it will be the final workout we post to Competition Corner.

We will be posting workouts on our Instagram daily (@thewodlife) and still sending workouts through email.

We still have heaps of variety coming, including the use of common household implements to keep it interesting and lots of special guest coaches.

Because the weights and sizes of the common household implements may vary from athlete to athlete it is impossible to have a consistent variable so scores will be affected and the leaderboard may be skewed.

Thank you for your participation in the competition.

Back to todays workout:

We recommend watching todays video from Jess showing the movement standards.

It is a 20 minute workout with five rounds of three minutes of work and one minute of rest.

You start the next round where you finished the last round.

Your score is the total number of reps.

For the next 7 days, we have been lucky enough for the programming to be set by James Newbury (@jamesnewbury) thanks to Compex.

James has an impressive list of achievements including finishing 5th at the 2019 CrossFit Games.

James has increased the standards to ensure reps are done to a higher standard including hand release burpees and hand release pushups throughout his workouts.

Today's workout is for time. It is pretty self explanatory. To see the standard for hand release movements, check out the video in the Workout Instructions.

Post your workout and tag @thewodlife on social media today. James is going to choose his favourite video and they win a Compex Fixx 1.0 Massage Gun.

We just wanted to say how awesome it is to see everyone training every day.

If you are feeling worn out, it is ok to take a rest day!

If you are feeling really sore and need more than just a rest day - check out the Compex Sale we have going on right now here.

Welcome to Day 4!

Todays workout is broken up into 2 different workouts.

Part A - Maximum Time Plank. No scaling. Stay on your toes.

Enter your time in the normal place.

Part B is the tiebreaker. - 10 minutes maximum double unders.

Enter your score for the skipping where it says tiebreaker.

Scaling Option: If you cannot double under, single unders are accepted but your score must be halved.

Eg. If you did 1000 single under skips in the 10minutes, your score is 500.

If you did 200 double unders then moved to single unders and did 200 single unders before the 10 minute time cap, your score is 300.