WOD #2 (20/7/2017)


4 X 12 pull ups (1 minute 20 recovery)

4  X 8 pistol squats (both left and right legs) (2 minute recovery)

4  X (5 basket hangs, straight into 5 hanging leg raises) (2 minute recovery)

4  X 20 raised leg bench tricep dips (1 minute 30 recovery)


I really rate pistol squats. When you don’t have access to a gym or a barbell, they’re my next best alternative. I’ve had surprisingly bad DOMS after sets of these. If you struggle with balance like I do, gently hold onto something for support, but watch your form! https://www.bodybuilding.com/exercises/main/popup/name/pistol-squat

I’ve just started working on basket hangs and they’re tough! Ross Edgely rates them as a hard-hitting ab exercise. At the moment, I’m finding the form difficult to master, so I add in leg raises on top to make sure my abs are still getting fully worked. 

Without access to a gym, triceps can be hard to work. Bench dips are the answer. Rather than countless reps, I raised my legs by sitting my feet on a second bench, forcing me to go lower into the dip.