For load (25 minute cap)
10-9-8-7-6-5-4-3-2-1 reps:
Front Squats (From ground)
Dumbbell Bench Press

Five rounds of:
Minute 1: 50 Double-unders
Minute 2: Max rep 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: 14 x 7.5m Shuttle Runs
Minute 5: Max rep calorie Row
Minute 6: Rest

Photo: Ash. There isn’t a challenge this lady won’t take on – Kicking goals!!!

“Nate”
AMRAP in 20 minutes:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg

As always scaling options will be available for all abilities.

Photo: Dr Michael Walsh. Does your GP prioritize health and fitness? Ours do!!!

A. Clean & Jerk
Technique focus- 10 minutes
Waves at:
80-85-90% x 3 cycles

B. Increment as far as possible in 8 minutes:
Wallball 9/6kg unbroken (10-20-30-40-50….)

We will have one Super session at 7am.
Nutritional presentation at 8am – everyone regardless of goals could benefit from this.

Partner workout.

Six rounds for time:
P1: Run 360m
P2:
4 x 15m Sandbag carry
2 x 15m walking lunge

*Both partners need to complete their effort before swapping. Both partners complete 6 rounds.

A. Work to a heavy Squat Clean

B. BENCHMARK
“Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips

Photo: A huge shout out to Linton. He consistently works towards improving his mobility and technique. It is awesome seeing everything coming together for you!!

A. Five heavy sets of:
3 Snatch
3 Overhead Squats
6 Overhead Lunges (3 left + 3 right)

B. EMOM x 10 minutes:
Toes to bar (1-2-3-4-5-6…10) *
*Start back at 1 if you miss a round.

*Advanced athletes may start at higher repetitions.

Photo: Ian smashing his Dumbbell Deadlifts.

Five rounds for time:
Run 400m
30 Kettlebell Swings 24/16kg
20/15 Push-ups

A. 1RM Clean & Jerk (Any style)
This will be the start of a 4 week progression.

B. Three rounds for time:
20 Dumbbell Deadlifts 2 x22.5/15kg
30 Squats
60 Double-under

Photo: Not every PR happens when life is quiet.
Massive shout out to Josh. 💪
Becoming a first-time dad changes everything. Sleep becomes a luxury, time disappears, and priorities shift overnight. Yet somehow, he’s still finding moments to get into the gym and put in the work.
It’s not about chasing perfection—it’s about showing up when you can, setting an example for your family, and investing in your health for the long haul.
Fatherhood is one of life’s greatest challenges, but it doesn’t mean putting yourself last.
Keep showing up, mate. Your little one is already learning what commitment, discipline and consistency look like.
We’re proud to be part of the journey. ❤️