The WOD's

WOD: Wednesday

Nutrition:  To save money on your shopping list, get out the slow cooker (or buy one if you don’t have one) and start buying larger cuts of meat.  You can buy pork roasts and silverside for between $5-7 dollars per kg and they are the simplest thing in the world to cook. You can either chuck your veggies into the slow cooker with the meat or whip together a quick salad when you get home and you’re good to go.

For load and time:
EMOM for 5 rounds: 2-4-6-8-10 reps of Deadlift (use approx. 100-120% of 1RM Clean)
then immediately after the last deadlift…
10 rounds of:
7 Toes to Bar
7 Box Jumps 24/20″
then at the start of a new minute….
EMOM for 5 rounds: 10-8-6-4-2
*Your time is recorded at the completion of the 2 reps in the second round of DL’s.

It will all make sense when we explain it!

WOD: Tuesday

Nutrition: Effort and the desire to succeed are all that matters at this stage of the challenge. Don’t worry if you make the wrong choice in the process of trying to learn – every time you do this you are a step closer to success.

A. Back Squat 5-10-15-30
*Work up to a near maximal set of 5 and then reduce weight for each of the following sets. Note that the 10-15-30 rep efforts are not intended to be maximal with the idea being to shift the focus from pure strength to endurance strength. An example – 5 @ 120kg, 10 @ 100kg, 15 @ 80kg, 30 @ 60kg.
*Rest as necessary between sets.

B. AMRAP in 5 minutes of:
Burpee C2B Pull-ups
*Pick a pull-up bar that is above your standing reach.

WOD: Monday

Nutrition: Hopefully you all managed to stay on the straight and narrow over the weekend. If not, get over it and don’t let a bad choice start a downward spiral – remember you are only ever one meal away from getting back on track. We’ve managed to see a bunch of people so far with food diaries which is great – if we haven’t seen you yet, please grab one of us at the earliest opportunity so that we can see how you’re going.

Ten rounds for load and time of:
1 Press, 2 Push Press, 3 Push Jerk (same load)
Run 100m
30 Double-unders
Run 100m
Rest 30 seconds.

WOD: Saturday

Come on in for a surprise WOD!!

Keep up the great work for your nutritional challenge over the weekend.

WOD: Friday

Nutrition Tip: Are you eating enough? Please remember that the volume of your food is not directly proportional to energy content. Most of the “good” stuff, while nutritious is quite low in energy. Remember – eat with abandon meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and you shouldn’t have any issues with energy.

A. EMOM for 10 min: 2 Snatch

B. AMRAP in 3 min:
3 Power Cleans 60/40kg (must be touch and go)
6 C2B Pull-ups
18 Mountain Climbers
Rest 1 min. and repeat for a total of 5 cycles.


WOD: Thursday

*For those involved in the nutrition challenge, you should have received your first email. If you have not received anything, please let us know and we will track down your email.
If you haven’t already done so, please make an effort to get to the shops in the coming days and stock your fridge and cupboards with everything you need to succeed.

10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press
Back Squat

Tips: Pick a challenging load for 10 reps for both exercises and aim to maintain unbroken sets throughout. Although this workout is not for time, try to move between exercises with only enough rest to complete the next set.


WOD: Wednesday

A. Thrusters – work to a heavy double (10 min).

B. For load and time:
Run 800m
10-8-6-4-2 Thrusters
Run 800m
*10-8-6-4-2 indicates that you cannot break the set before this number. The aim is to go heavy but without failing to achieve the minimum reps required in the set.

WOD: Tuesday

Please don’t forget our nutrition presentation at 6.00pm tonight. This will take the place of the 6.00pm workout.

A. Four rounds of:
1 min. max reps pull-ups (strict, C2B, kipping etc. – work your weakness)
1 min. Double-unders.
1 min rest.

B. Four rounds of:
1 min. max reps Toes to Bar (strict, kipping etc. – work your weaknesses)
1 min. Box Jumps
1 min. rest.

*Part A and B will flow into each other with the 1 min rest break after the fourth round as a transition.

WOD: Monday

In pairs, for time:
50 Deadlifts (must change-over each 3 reps)
100 Push-ups (must complete 10 reps to change-over)
150 Kettlebell Swings (must complete 30 reps to change-over)
*use approx. 110-120% of max clean for Deadlift weight.
*scale up the push-ups to ring dips or HSPU if 100 (shared) push-ups does not provide sufficient challenge.
*20 min cut off.


WOD: Saturday

See you at training for an awesome WOD. 7am & 8am sessions are on as per normal.