The WOD's


WOD: Saturday

In 25 minutes:
Run Loop (approx. 3km)
1RM Snatch
1RM Clean & Jerk
*You will have the remaining time after your run to have as many attempts as you like at the Snatch and Clean & Jerk.


WOD: Friday

A. Deadlift 7 x 3
*Maintain weight across.
*Perform a full reset on each rep.
*Aim to increase from last time.

B. Five rounds for time of:
Walking Lunge 30m
Run 180m


WOD: Thursday

For time:
50 Burpee Pull-ups (6 inch jump)
30 Turkish Get-ups 22.5/15kg
50 Burpee Pull-ups


WOD: Wednesday

15 rounds for time of:
3 Deadlifts
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
3 Deadlifts
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.


WOD: Tuesday

Five supersets:
Shoulder Press 8-10 reps
*Choose your own reps to maintain on the Pull-ups (ideally strict).
*Rest 2-3 min. between sets.

Descending Ladder of Toes to Bar.
*Choose your own reps. Eg. 10-1.
*Aim for unbroken sets.


WOD: Monday

AMRAP in 20 minutes:
200 Skip
20 Burpees (onto weight plate)
30 Overhead Lunges (alternating) 20/15kg


WOD: Saturday

Five rounds, each for time:
Deadball Shuttle
10 Squat Cleans 70/45kg
Run 180m
*Rest as necessary between rounds.


WOD: Friday

A. Choose one of the following:
1. 5 Sets of Max Reps Pull-ups
2. EMOM x 10: Pull-ups/Bar Muscle-up
3. 30 Muscle-ups/100 Pull-ups for time.
*10 min. cut off for all options.

B. Aerobic conditioning
Complete either:
Run canal loop or
Row 3.5km

Please note: This can be completed for time or used as a recovery session.

coastal logo

WOD: Thursday

Seven rounds, each for time:
Row 200/180m
2 x Farmers Carry 80/50kg (15m)
15 Box Jump Overs 24/18″

Renee 13point1

WOD: Wednesday

*Welcome back Renee (even if it is only temporary)!

Five Supersets:
Landmine Row x 12-15 reps
15m Handstand Walk/30-45 sec. Static HS Hold Against Wall
*Rest approx. 2 min between rounds.

Advance as far as possible in 10 minutes:
Double-unders 10-20-30-40-50 etc.
30 sec. Plank after each set.