Author Archives: admin

  WoD: “The Floor Is Lava” Complete 4 Rounds For Time of: 10 Dumbbell Facing Burpees 20 Alternating, Dumbbell Hang Power Snatch* 40ft Handstand Walk . *If you have access to a barbell do 10 Bar Facing Burpees & 15 Hang Power … Continue reading →

  WoD: “Strength Day” Complete For LOAD: A: “Filly” Reverse Lunge 20 – 20 – 20 (10 e/side) . B: Romanian Deadlift 15 – 15 – 15 . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading →

  WoD: “Sisyphus*” Complete 5 Rounds For Time of: Run 400m 20 Push-Ups 20 Straight Leg Sit-Ups . *Compare to 20/08/19 . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait for no person so … Continue reading →

 WoD: “Be a Devil” Complete As Many Rounds As Possible in 15 Minutes of: 21 Air Squats 12 Double Dumbbell Bent Over Rows* 9 Devils Press . *If you have access to a pull-up bar do 12 kip g pull-ups or … Continue reading →

 WoD: “Strength Day” Every Minute On The Minute, For 20 Minutes Complete: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading →

  WoD: “Open Ended” Complete As Many Rounds As Possible in 17 Minutes of: 30 Burpee Box Jumps 30 Sumo Deadlift High Pulls 20 Burpee Box Jumps 30 Push Press 10 Burpee Box Jumps 30 Power Snatch  . . Home / Zoom … Continue reading →

  WoD: “Cardio Hardio” Complete 5 Rounds For Time of: Row 500m / Air Bike 30 Cals 50 Double Unders . . Home / Zoom WoD: Complete 5 Rounds For Time of:  50 Toe Taps 50 Jumping Lunges 50 Double Unders … Continue reading →

 WoD: “Upstairs Downstairs” Complete 3 Rounds For time of: 15 Squat Cleans 12 Strict Ring Dips . Home / Zoom WoD: Complete 3 Rounds For time of: 15 Dumbbell Squat Cleans 20 Dips   . WE ARE BACK IN THE GYM!! Melbourne’s … Continue reading →

 WoD: “Jumping For Joy!” Push Jerk 7 – 7 – 7 – 7 – 7 – 7 – 7 . . Home / Zoom WoD: Dumbbell Push Jerk 7 – 7 – 7 – 7  -7  -7  -7 . . WE … Continue reading →

 WoD: “Nifty” Complete For Time:  50 (35) Air Bike or Row Cals 50 Ring Rows 50 V-Ups 50 Wall Ball Shots 50 V-Ups 50 Ring Rows  50 (35) Air Bike or Row Cals  . . Home / Zoom WoD: Complete For … Continue reading →

 WoD: “Overture” Complete As Many Rounds As Possible in 4 Minutes of: 30 Burpee Over Bar Max Overhead Squats in time remaining  . REST 4 Mins. Repeat for total of 3 AMRAPS Reduce weight on bar each time. . Home / … Continue reading →

 WoD: “Flexitime” Complete For Time:  Row 250m (200m) or Bike 25 (17) Cal 50 Good Mornings, 20kg (15kg) 15 Weighted Sit-Ups  Row 500m (400m) or Bike 50 (35) Cal 35 Good Mornings, 20kg (15kg) 15 Weighted Sit-Ups  Row 1000m (800m) or … Continue reading →

 WoD: “Time May Change Me….. But I Can’t Change Time” Tempo Front Squat   3 – 3 – 3 – 3 – 3 . Tempo = 53X1 . Home / Zoom WoD: Tempo Dumbbell Squat 5 – 5 – 5 – 5 – … Continue reading →

 WoD: “Over – Under” Complete As Many REPS As Possible in 10 Minutes of: 10 Double Unders 5 (3) Strict Pull-Ups 20 Double Unders 5 (3) Strict Pull-Ups 30 Double Unders 5 (3) Strict Pull-Ups 40 Double Unders 5 (3) … Continue reading →

 WoD:  “You Get a Barbell! You Get a Barbell!!  You ALL Get a Barbell!!!” Complete 5 Rounds For time of: 12 Hang Power Clean & Jerks 9 Thrusters 6 Hang Power Snatch . Home / Zoom WoD: Complete 5 Rounds … Continue reading →

 WoD: “Funny Bone” Complete As Many Rounds As Possible in 20 Minutes of: 10 Strict Knees To Elbow 15 Deadlifts 25 (18) Calorie Row / Bike  . . Home / Zoom WoD: Complete As Many Rounds As Possible in 20 Minutes … Continue reading →

 WoD: “Standing Bench” Strict Press  3 – 3 – 3 – 3 – 3 – 3 – 3 . Post WoD Accessory: Mini Tabata Vs Tabata 8 x  :20 work / :10 rest (4 rounds of each) Strict Press Vs Push-Up … Continue reading →

 WoD: “Quarter Century” Complete As Many Rounds As Possible in 25 Minutes of: 25 Sumo Deadlift High Pulls 25 Box Jumps 25 Thrusters 25 Sit-Ups  . . Home / Zoom WoD: Complete As Many Rounds As Possible in 25 Minutes of: … Continue reading →

 WoD: “Tonnes” Complete 3 Rounds, Each One For Time of: 1000m Row or 1 Mile Assault Bike . Rest 2 Minutes between each round.  . . Home / Zoom WoD: Complete 3 Rounds, Each One For Time of: 48 Double Unders 8, 10-Yard … Continue reading →

 WoD: “Stepping Back into Life” Complete As Many Rounds/Reps As Possible in 15 Minutes of: 15 Burpee Over Bar 10 Front Rack Lunges 10 Overhead Plate Lunges .  . Home / Zoom WoD: Complete As Many Rounds/Reps As Possible in 15 … Continue reading →

 WoD: Strength Day Complete For LOADs: Deadlift 7 – 7 – 7 – 7 – 7 – 7 – 7 . All sets “touch & go”. Double overhand grip only  . Home / Zoom WoD: Deadlift  7 – 7 – … Continue reading →

 WoD: “Back To School” Complete For REPS: As Many REPs As Possible in 12 Minutes of: 1 Strict Pull-Up + 2 Push-Ups + 3 Air Squats 2 Strict Pull-Ups + 4 Push-Ups + 6 Air Squats 3 Strict Pull-Ups + 6 Push-Ups + … Continue reading →

  WoD: “Fifty” Complete 4 Rounds For Time: 50 Kettlebell / Dumbbell Swings . After each round complete 2 Turkish Get ups (e/arm) for each set it took you to get to 50 reps. (eg: unbroken set = 2 TGU e/arm. … Continue reading →

 WoD: “18.1 – ish” Complete as many rounds as possible in 20 mins of: 8 V-ups 10 Single Dumbbell Hang Power Clean & Jerks 40 Double Unders . If you have access to a pull-up bar do toes to bar … Continue reading →

 WoD: Strength Day Complete For LOADs: [A]: Bulgarian Split Squat 8 – 8 – 8 – 8   (8 reps each leg) [B]: Floor Press  12 – 12 – 12 – 12 . Superset A & B. Rest 2 mins … Continue reading →

   WoD: “True Grit” Complete For Time: 100 Dumbbell Deadlifts 100 Seconds of Handstand Hold 100 Alternating Dumbbell Snatch 100 Box Jumps / Jump Overs . Melbourne may be in lockdown. BUT it is only for a little bit longer! Our … Continue reading →

  WoD: “Amageddons” Complete As Many Rounds As Possible in 6 Minutes of: 2, 4, 6, 8, 10, etc  …… of: Dumbbell Front Squats > 4 Burpees after each round < . REST 3 Mins then… . Complete As Many Rounds As Possible in 6 … Continue reading →

 WoD: Strength Day Complete For LOADs: [A]: Single Arm (supported) Dumbbell Row 8 – 8 – 8 – 8 – 8 – 8  (8 reps each arm) [B]: Tempo Squat  5 – 5 – 5 – 5 – 5 – 5 . … Continue reading →

  WoD: “Holding ON!” 50 – 40 – 30 – 20 – 10 Reps For Time: Kettlebell / Dumbbell Swings L – Sit Hold (Seconds) . Melbourne may be in lockdown. BUT it is only for a little bit longer! Our fitness … Continue reading →

 WoD: “20.1 – ish” Complete 10 Rounds For Time of: 8 Ground To Overhead 10 Dumbbell / Barbell Facing Burpees . Melbourne may be in lockdown. BUT it is only for a little bit longer! Our fitness is still there … Continue reading →

 WoD: “Shuttle Jump!” Complete 4 Rounds, Each round being 2:30: 25 Box Jump Overs / Jump Overs Max-Rep 10yd Burpee Shuttle Runs . Rest 30 seconds after each round . Melbourne may be in lockdown. BUT it is only for a little … Continue reading →

  WoD: “Toes To The Wall” Complete 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time: Wall Balls / Dumbbell Thrusters Toes To Dumbbell/Kettlebell . Melbourne may be in lockdown. BUT it is only … Continue reading →

  WoD: Strength Day Complete For LOADs: [A]: Renegade Row 10 – 10 – 10 – 10 – 10 (10 reps on EACH arm. No push-up required in this version). . Complete For LOADs: [B]: Tempo Squat  4 – 4 – 4 – 4 … Continue reading →

  WoD: “Sinkhole” Complete 3 Rounds For Time: 10 Dumbbell Hang Squat Snatch, Left Arm 5 Strict Handstand Push-Ups 10 Dumbbell Hang Squat Snatch, Right Arm 5 Strict Handstand Push-Ups . Melbourne may be in lockdown. BUT it is only for … Continue reading →

  WoD: “Kieran Turns 5” Complete As Many Rounds As Possible in 15 Minutes of: 8 Lateral Burpees Over The Dumbbells 25 Unbroken Double Unders 6 Dumbbell Hang Power Cleans 25 Unbroken Double Unders . Melbourne may be in lockdown. BUT it is … Continue reading →

 WoD: “Murph” (2020 Park Edition) Complete For Time: Run 1 Mile . (Choose from these two versions). Version A: 100 Bent Over Rows 200 Push-Ups 300 Air Squats or  Version B: 200 Push-Ups 300 Air Squats 400 Sit-Ups . Run 1 … Continue reading →

  WoD: “Swing & A Miss” With A 12 Minute Clock, Complete For REPS: 1 Minute of Swings 1 Minute of Plank Hold 2 Minutes of Swings 2 Minutes of Plank Hold 3 Minutes of Swings 3 Minutes of Plank Hold … Continue reading →

   WoD: Strength Day “Game Changer” Complete For LOAD: Single Arm Overhead Squat 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 . Alternate arms each set for a total of … Continue reading →

  WoD: “Turkish Delight” Complete 3 Rounds For Time: 12 Left-Arm Turkish Get Ups 12 Right-Arm Turkish Get Ups 50 Walking Lunges . Melbourne may be in lockdown. BUT it is only for a little bit longer! Our fitness is still … Continue reading →

  WoD: “Sumo Sumo” Complete 5 2-Minute Rounds For REPS: 75 Double Unders Max reps Sumo Deadlift High Pulls in Remaining Time . REST 1 Minute between rounds . Melbourne may be in lockdown. BUT it is only for a little … Continue reading →

  WoD: “Han-d Solo” Complete 5 Rounds For Time: 20 Single Arm Dumbbell Thrusters 20 Single Arm, Alternating, Devils Press . Melbourne may be in lockdown. BUT it is only for a little bit longer! Our fitness is still there and … Continue reading →

  WoD: “11.1/14.1 – ish” & “12.1 (NOT ish)” Complete As Many Rounds As possible in 10 Minutes  of: 30 Double Unders 16 Single Arm Alternating Dumbbell Snatch . REST 3 Mins . Complete As Many Rounds As possible in 7 … Continue reading →

  WoD: “Strength Day” Complete For LOAD: Pausing Split Jerk 2 – 2 – 2 – 2 – 2 . 3 second pause at the “catch” of both reps . Clean & Jerk 5 – 5 – 5 – 5 – 5 – … Continue reading →

  WoD: “Six Packing” Complete As Many Rounds As possible in 14 Minutes  of: 10 Weighted Sit-Ups 12 “Box” Jump Overs 10 V-Ups 12 Weighted “Box” Step-Ups . Melbourne may be in lockdown for a little while longer but our fitness … Continue reading →

  WoD: “Death By……..Weightlifting Stuff!” Thrusters: In the first minute, 1 rep In the second minute, 2 reps In the third minute, 3 reps Keep adding 1 rep each round until failure or the 10th round. Whichever comes first. . Hang … Continue reading →

  WoD: “Strength Day” Complete For LOAD: Tempo Sumo Deadlift  5 – 5 – 5 – 5 – 5 – 5 – 5 . 3 second lower on every rep . Melbourne may be in lockdown but fitness is ALWAYS there … Continue reading →

  WoD: “Shoulder Shimmy!” Complete 5 Rounds For REPs: 2 Minutes of Handstand Walking 1 Minute of Floor Press 1 Minute REST . ^Record the metres walked as the reps in the HSW . Melbourne may be in lockdown for a little … Continue reading →

  WoD: “16.1 – ish” Complete As Many Rounds As possible in 20 Minutes  of: 7.5m Single Arm Overhead Walking Lunge 8 Dumbbell Facing Burpees 7.5m Single Arm Overhead Walking Lunge 8 Dumbbell Bent Over Rows . Melbourne may be in … Continue reading →

 WoD: “Annie” From 0:00 – 10:00….. For Time  50  – 40 – 30 – 20 – 10: Double Unders Sit Ups . At the 10 Min mark begin the next part….. . For Time 150 Russian Kettlebell Swings . Melbourne … Continue reading →

  WoD: “Strength Day” Complete For LOAD: Narrow stance, Heels elevated, DB Squat  12 – 12 – 12 Super set with 12 Cossack squats after each set of DB squats  Rest 1:30 btw . Bulgarian Split Squat: 10/10 – 10/10 – … Continue reading →