Ascend as far as possible in 30minutes:
Three rounds of:
60sec Hang
Run 360m

Three rounds of:
60sec Plank
Run 360m

Three rounds of:
30sec Flexed Arm Hang
Run 360m

Three round of:
30sec L-Sit
Run 360m

*If you complete within the time cap record your time.

Photo: A huge shout out to Tim M (our very own Spartan poster boy) for working so hard on his long distance running in anticipation of his next Spartan race. Tim achieved his 21km in just over 2hours. Well done Tim- Awesome achievement!!!

Three rounds for time:
30 Push Jerks 60/40kg *
30 Toes to Bar

*Scaling: Work capacity test of 12-15reps on the first set of Push Jerk.

A. Back Squat (Cycle 1, week 4- Deload)
40% x 5
50% x 5
60% x 5

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here.

Note: 8am session is Mobility 101- 7 GREEN LIGHTS!!
Test your range of motion through the 7 Key Positions (Have you got 7 GREEN LIGHTS and full functionality or have you got RED lights that are limiting you?
Identify any restrictions and leave with a plan for improvement.
If you have any niggles or movement restrictions aim to prioritize this session.


20 – 2 reps for time:
Dumbbell Snatch 22.5/15kg
Push-ups
*Complete 5 x 15m Shuttle runs between sets.
*Rep scheme 20-18-16-14-12-10-8-6-4-2

30-20-10-5 reps for load:
Thrusters *

*Aim for the heaviest weight for unbroken sets. Increment for each set.
*Cut off 30 minutes- Use it all.
*Repetitions to be completed unbroken for RXD.

Photo: Welcome to Carol. Great having you with us.

EMOM x 20 minutes:
Minute 1: Turkish Get-ups (1 per side) *
Minute 2: Strict toes to bar *

*Choose your own load and repetition and maintain across all round.

A. 20 minutes of:
Hang Squat Clean + 2 x Front Squats *
*Pause in the catch position of Clean & Front Squats for 2 seconds.

B. Back Squat (5-3-1) (Cycle 1: Week 3)
75% x 5
85% x 3
95% x 1+ 
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.

AMRAP in 20 minutes:
Run 360m
21 Kettlebell Swings 24/16kg
12 Strict Pull-ups
Run 360m
21 Ball Slams 20/12kg
12 Strict Handstand Push-ups

3 sets:
1 Strict Press
3 Push Press
5 Push Jerk

3 sets:
3 Push Press
5 Push Jerk

3 sets:
5 Push Jerk

*Increment weight across the sets.

Photo: Lexi – wall climbs.
Enjoy the challenge- it makes the journey all the better.

Team or Partner WOD:
For maximum load achieved in 30 minutes:
In 5 minutes:
Run 360m
Snatch/Power Clean/ Thruster/Power Clean/Snatch
Rest 1 minute.

*Each athlete choses their own load to be held across all movements with the aim of maximum load lifted throughout the workout.
*Team members do not have to use the same load.
*Only one member accumulating repetitions at a time.
*Strategy should consider- repeatability of load. I.e. Light loads higher repetitions, Heavy load- fewer repetitions.

First round, all members complete 360m. All members must be back to commence repetitions. One member working at a time with work shared anyhow. Each member to keep track of their own repetitions.

Team with the highest load wins.

This is so much “FUN”- you don’t have to be the strongest lifter to take the win here. Strategy is key!!!

ENJOY!!!