The WOD's

WOD: Saturday

Pick ONE of the following benchmark workouts:
*If you’re scaling, pick the workout that needs the least modification.

A couple of the Coastal Crew performing Fran at the CF Logic Open day.


WOD: Friday

A. Work to a 3RM Hang Power Clean (must be linked) (15 min).

B. EMOM for 10 minutes:
5 Hang Power Clean (must be linked)
Burpees (see tutorial – here)
*Score = total weight/total burpees.

Tips: When picking your weight for Part B, remember that this is a conditioning workout. The aim is to be able to pick the bar up at the start of each minute and perform 5 consecutive hang power cleans (not reverse curls) and then continue to work for the rest of the minute.

Thanks to Knight Photography for the photo.



WOD: Thursday

A. 12 min to work to a 3RM Front Squat (from the ground)

B. 4 x 3 minute rounds:
Run 400m
Max UB reps (1. Pull-ups 2. Push-ups 3. Toes to Bar 4. Squats)
Rest 1 minute between rounds.

Thanks to Knight Photography for the Photo.

WOD: Wednesday

10-9-8-7-6-5-4-3-2-1 reps of:
Bench Press
Weighted Lunge (10 per leg, 9 per leg etc.)
*25 min cut off.

Tips: This workout is NOT for time – take your time and pick loads that are challenging. The aim is to go as heavy as possible but to remain unbroken throughout the sets. This should be achievable if you monitor your rest. The preference if you are going heavy in the lunge is to use a barbell in the back rack.

Thanks to Knight Photography for the picture.

WOD: Tuesday

Five rounds for time of:
Run 400m
20 Kettlebell Swings (1 arm/Russian)
10 Evil Wheels
*Perform 10 KBs on one arm before changing.
*25 min. cut off.

Thanks to Knight Photography for the photo.

WOD: Monday

A. Each 90 seconds for 10 rounds:
1 round of snatch deadlift + hang power snatch + snatch balance + overhead squat.
*Aim to increment towards a max for the day.
*Tutorial video – here)

B. 21-15-9 reps for time of:
Snatch Balance 30/20kg (heaving snatch balance is acceptable)
*10 min cut off.



Rest Day

Have a great day off.

Photo: Have you ever seen someone look so right in a Pirate Costume.

WOD: Saturday

Partner WOD
Five rounds for reps and time of:
Run short loop
Wall Climb
*One partner runs while the other performs Wall Climbs. Rotate through for five rounds. The partner with the most reps wins.
*Athletes with less than 5 rx’d push-ups will use an alternate movement to wall climbs.

Thanks to Knight Photography for the photo.

WOD: Friday

A. Pick the option that suits:
1. 30 muscle-ups for time. (tutorial video – here)
2. 30 muscle-ups for sets.
3. EMOM for 10 minute Muscle up(s) or Pull-up(s)
4. 5 x max reps pull-ups/spotted pull-ups. (tutorial video – here)
*all options have a 10 minute cut off.

B. Death by Burpees (increment a rep per minute)
*If you are good at burpees start at 5 reps.

Tips: Part A option 1 would be suitable for people who are confident in their muscle up ability and think they have a good shot at getting through 30 in 10 minutes. Option 2 is for people who have good MU mechanics and are looking to build the size of their sets. Option 3 would suit people who want to work a set volume in an interval format and option 4 is for people with limited or without pull-ups.

WOD: Thursday

A. Pendlay Row 5-5-5-5-5

B. Alternate exercises each minute for 5 rounds:
1. Weighted Step-ups 24/20″ (30 seconds)
2. T2B (30 seconds or 20 reps – whichever is first) (see tutorial – here)

Tip: Part A – After performing a couple of warm up sets of Pendlay Rows, make the call to start your first working set. The aim is to increment the weight on each set and end up with a 5 rep max. If you hit your max before the 5th set, drop back a bit and finish of the working sets.
Part B – The leg on the box for the step ups should do all the work – try to keep your torso upright and focus on driving through the heel of the leading leg.