WOD: 4 Rounds for Time

4 rounds for time, time cap 25 min (14/04)


  1. 50 double unders/100 single/50 high knee taps (your choice)
  2. 15 elevated pike push-ups
  3. 20 sprint lunges
  4. 40 mountain climbers opposite knee to elbow
  5. 1 min plank


  1. 50 single/ 50 shadow skipping/ 50 low knee taps (your choice)
  2. 7 pike push ups
  3. 20 lunges
  4. 30 mountain climbers
  5. 45 sec plank


  1. 30 single/ 30 shadow skipping/ 30 low knee taps (your choice)
  2. 7 knee push ups
  3. 20 squats
  4. 10 mountain climbers
  5. 30 sec plank

Leg lifts for lunges.


15/4/20 – This was yesterday’s WOD but I was on a rest day for my knee. Still resting the knee so swapped the high knees for jumping jacks (don’t know if that was good or bad for the knee given the rather fragile state it has been in), and the lunges for leg lifts. Took me 18:09 to complete 4 rounds of:

  • 50 Jumping Jacks
  • 15 Pike push-ups
  • 20 Leg lifts
  • 40 Mountain climbers opposite knee to elbow
  • 1 minute plank

This is part of a series of WODs (workout of the day) that I have been receiving from a WhatsApp fitness group I joined to help me keep active during MCO. I’m keeping a record of the workouts here so I can keep a record of how I’m doing. You can find the rest of these WODs here.

Published by Shen-Li

Shen-Li is a stay-home mum to two boys who have been the inspiration for her interest in child development and education. She searches for the balance in child development methods and the educational philosophies that will enable the nurture of happy, confident and successful children. She shares her views and findings at Figur8.

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