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A "WRK" out

Interested in trying out wrk?
Check out a sample day!

Warm up

4min TABATA (20sec On/10sec Off)
– Push Up
– Step Ups
– Banded Good Morning
– Banded Pull Aparts
10 World’s Greatest Stretch
20 Plank Shoulder Taps


Every 3min x 4
Superset (Complete all 3 movements with no rest)
10 DB Bench Press
12 Banded Curls
14 Seated Banded Rows
:::Rest in the the remaining time:::


12min AMRAP (As many rounds or reps as possible)
15/12 Calorie Bike
16 Alt Step Ups
12/10 Ski Erg
40ft Bear Crawl (10ft Forward then 10ft Reverse x 2)


Twisted Cross Stretch
Lizard Stretch
Static Calf Stretch

Don’t worry if you’ve never seen a specific exercise!  Every single WRK session begins with a comprehensive overview of each movement. Plus, our class sizes are kept small so that our coaches can lead you through the entire WRK out and help you make corrections as needed.  Now, let’s get to WRK!

Like what you see? Great, let's get to wrk