WOD

20 minute AMRAP:
15 deadlifts (60/42.5kg)
15 front squats (same weight)
15 medball sit ups (9/6kg)
15 burpees over bar

Scaling:
Barbell – you’ll use the same weight for both the deadlift and front squats. Select a weight that enables you to do at least the first set of squats unbroken
Sit ups – reduce weight or go unweighted if you can’t do 15 continuous reps

Top tip:
Move steadily throguh the 20 minutes. Breath through the dealdifts and sit ups and find a steady pace on the burpees.

WOD

4 rounds, go every 8:00
> 20 burpees
> 20 box jumps (24/20″)
> 20 KBS (24/16kg)
> 20 DB thrusters (15/10kg)
> 20 cal row

Cap: 6:00 each round

Scaling:
Box jumps – reduce height or step up if you’re not confident jumping
KBS – use a weight that enables you to do the 20 reps unbroken each round
DBs – use a weight that enables you to do the 20 repos with no more than one break

Top tip:
Move through at a nice steady rate, then push the row if you can at the end. Aim to finish each round in the same time/

WOD

A) 20 mins to find a max complex:
2 squat cleans + 2 front squats

B) 30 squat cleans for time @ 60% of part A

Scaling:
none required!

Top tip:
Focus on consistent movement on the cleans, from empty bar all the way up. We’ll do lots of reps at a very light weight; pay as much focus here as you do when it gets heavier. 

WOD

A) 12 min alt EMOM:
1. 5 strict TTB
2. 10 Russian twists
3. 10 hollow rocks

B) 4 rounds 2:00 on / 1:00 off
30 second row sprint buy-in, then AMRAP:
> 4 SB to shoulder (50/30kg)
> 8 thrusters (42.5/30kg)

In part B, always start with the row, then as many rounds of SB/thrusters as you can in the remaining 90 seconds.

Scaling:
TTB – reduce volume or scale to candlesticks
SB – select a wegiht you can move quickly
Thrusters – select a weight that’s comfortable for 8 unbroken reps

Top tip:
To get the intended stimulus you should go HARD on the row. Get straight on to the slamball and then hold on for the thrusters. Get as many reps as possible in round 1, and then try to hit the same in rounds 2,3 & 4.

WOD

A) 32 min alt. EMOM:
1. 10 HSPU
2. 10 pull ups
3. 10 hand-release push ups
4. 3 weighted rope pulls (24/16kg)

B) 50-40-30-20-10
> air squats
> skaters

Scaling:
HSPU – either redulce the volume or scale to down dog push ups
Pull ups – reduce volume or scale to banded pull ups
Push ups – reduce volume or scale to box push ups
Rope pulls – reduce weight if needed

Top tip:
With 8 rounds of each, pick a scale/number you are confident you’ll complete every round

WOD

4 rounds:
> 400m run
> 20 deadlifts (60/42.5kg)
> 10 C&J (60/42.5kg)

Timecap: 25 minutes

Scaling:
Barbell – you’ll use the same weight for both the deadlift and C&J, and the deadlift should feel very easy. Select a weight which enables you to move smoothly thorugh the 10 C&J

Top tip:
This is a long, leggy workout. Treat the run as recovery and go smoothly thorugh the barbell movements.

WOD

A) 20 min clean EMOM
1-5: 5 reps
6-10: 3 reps
11-15: 2 reps
16-20: 1 rep

Increase load as you progress

B) “Bronco test”
5 rounds:
20m shuttle
40m shuttle
60m shuttle

This is a benchmark NZ rugby fitness test. See where you sit – sub 4:30 is excellent, sub 5:00 is very good. Whatever your time, log it as we’ll test this one again!

Scaling:
No scaling required

Top tip:
Focus on identical movement for every clean. Only increase the load if you’re hitting great positions every rep.

WOD

A) Press complex: 10 rounds off 1:30
1 strict press + 2 push press + 3 push jerk

B) 7 minute AMRAP
21 air squats
14 snatch (35/25kg)
7 push ups

Scaling:
Snatch – use a weight which feels light. You should do these unbroken at least for the first couple of rounds
Push ups – us a box if needed

Top tip:
Don’t start too heavy on the push complex; you can increase the weight in the later rounds if you’re feeling strong