WOD

20 minute ladder 2,4,6,8….

> push ups
> pull ups
> box jumps (24/20″)
> sit ups

This bodyweight mover should start out feeling easy, but will become challenging as the reps increase. 

Scaling:
Push ups – the volume can be scaled by 50% if you want to work a challenging range, otherwise scale to a box
Pull ups – can be scaled to jumping pull ups
Box jumps – choose a height you’re confident jumping to

Top tip: 
You’ll get a chance to get your breath back as you rest on the more challenging movements, so establish which are the easier movements for you and move fast through those. 

WOD

A) Back squat

Build to a heavy triple

Then 3×10 @50%

B) Wattbike: 8 rounds of 30 seconds work / 90 seconds rest

The focus today is the back squat. We’re looking for 3 quality reps, leave your ego at home and work your full range! The bike finisher should be at full pelt for 30 seconds… this is a chance to hit some seriously high intensity!

Scaling:
No scaling required!

Top tip:
Focus on your breathing today on the squat. Take a big belly breath at the top of the squat and hold it until you get back to the top.

WOD

A) Strict Press

Build to a heavy 3

Then 3 sets of 10 @ 50%

B) 
at 0:00
21/15/9 cal row
21/15/9 goblet squat (24/16kg)

at 10:00
200/156/100m run
21/15/9 KBS (24/16kg)

Scaling:
Row – reduce calories if 21 would take you more than 90 seconds (we will guide you!)
Goblet squat/KBS – pick a weight which will enable you to do the reps unbroken

Top tip:
Pick up the kettlebell and get moving as soon as you get off the row/run

WOD

A) Deadlift:

Build to a heavy 3
Then: 3 set of 10 @ 50%

B) 5 rounds:
> 15 DB snatch (22.5/15kg)
> 15 burpees
Time cap: 12 minutes

The focus today is the deadlift and we are looking for three heavy reps with great form.

Scaling:
Deadlift – this is YOUR workout at YOUR weight. We will help you build up at appropriate weights if you’re not sure what to aim for.
Dumbbell – the weight in the finisher should be one you can keep moving, reduce accordingly

Top tip:
The 3 sets of 10 deadlifts should be touch and go reps with metronome pace, really dialling in the movement. Think of the start and finish of each rep being the top of the lift.

WOD

3 x 7 min AMRAPs

3 min rest between AMRAPs

A) 20m run + 5 KBS (24/16kg)
     40m run + 10 KBS
     60m run + 15 KBS
     80m run + 20 KBS

B)  20m run + 2 slamball to shoulder (50/30kg)
     40m run + 4 SB to shoulder
     60m run + 6 SB to shoulder
     80m run + 8 SB top shoulder

C) 20m run + 5 split jumps
     40m run + 10 split jumps
     60m run + 15 split jumps
     80m run + 20 split jumps

For each AMRAP you will complete the sequence then go back to the beginning, continuing until 7 minutes is up. 

Scaling:
Kettlebell – the kettlebell swings should be unbroken. Reduce weight accordingly
Slamball – choose a weight you can confidently keep moving
Split jumps – the aim is to keep jumping, scale to a shallow lunge if you’re not able to get your knee to the floor

Top tip:
Treat the run as an opportunity to flush the legs out (don’t go too fast!) and move onto the KBS/SB/split jumps as soon as you get there. Keep moving for the full 7 minutes, you’ll have plenty of time to recover in the 3 minute rest period.

WOD

3 rounds, 1 minute on each station:

1. Kettlebell swing (24/16kg)
2. Push press (35/25kg)
3. Double unders
4. DB snatch (22.5/15kg)
5. Burpees
6. Rest

The clock doesn’t stop, so transition quickly from one movement to the next

Scaling:
KBS / Push press / DB snatch – you should be able to do 20 unbroken reps when fresh. Reduce weight accordingly.
Double unders – if you’re still learning double unders, do as many as you can in the first 30 seconds, then single unders for the remaining time. If you don’t have double unders yet, substitute for slow-jump single unders for the whole minute.

Top tip:
Transition quickly from one movement to the next. This is a shoulder burner, use your legs as much as possible in the swings, snatch and push press.

WOD

32 minute alternating EMOM:

1) 10 strict pull ups
2) 10 DB bench press (30/20kg)
3) 10 strict TTB
4) 10 devils press (15/10kg)

Do the prescribed work in each minute and then rest until the next minute starts. Each movement will be done 8 times in total

Scaling:
Pull ups – if you can do some strict pull ups, reduce the number of reps each round. If you don’t have pull ups yet, do ring rows instead, focusing on a great body position – keeping the body in a straight line thorughout
Bench press – reduce the DB weight to one you can hold 10 reps unbroken
TTB – either reduce the volume or scale to candlesticks
Devils press – reduce the DB weight to one you can move consistently through 10 reps. Reduce the reps if you can’t do 10 in 50 seconds.

Top tip:
Volume is high on this workout, so pick a number you think you can hold for all 8 rounds. Don’t over-egg it in round 1!

WOD

8 rounds off 3:00

> 200m suicide shuttle (10/20/30/40m out and back)
> 10 DB squats (22.5/15kg)
> 10 DB push press
> 10 DB thrusters


Start a new round every 3 minutes; the faster you finish, the more rest you get!

Scaling:
Dumbells – you should be able to move through each of the three dumbbell movements unbroken. Scale weight accordingly.

Top tip:

Focus on the turn of the shuttle run; every second saved is an extra second’s rest. Stay low and start with your head and shoulders to lead the turn.

WOD

“The 300 Workout”

25 pull ups
50 deadlifts (60/42.5kg)
50 push ups
50 box jumps (24/20″)
50 floor wipers (60/42.5kg)
50 single arm KB clean & jerk (16/12kg)
25 pull ups

Time cap: 25 minutes

This workout was famously used by the cast of the film 300 to help them develop Spartan-esque physiques… Gerrard Butler described it as “difficult in the kind of way where you wish you had never been born”. Obviously we want you to actually enjoy the session and the movements and/or reps can be scaled accordingly!

Scaling:
If you can do the movements/weights but not at that volume, the number of reps can be reduced by 50%. The movements themselves can also be substituted:
Pull ups – jumping pull ups
Deadlifts – weight can be reduced
Box Jumps – height can be reduced
Push ups – can be done from a box
Floor wipers – substitute for sit ups
KB C&J – substitute for kettlebell swing


Top tip: Go at a steady pace throughout and break the reps down into manageable chunks. Never go to failure; always stop when you feel you have a few reps left in the tank. keep your rest intervals short.