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THURSDAY 15 APRIL

2021-04-12T08:07:26+12:0014 April 2021|

WOD
150 Double-under
15m Handstand Walk
5 Rope Climb
3 rounds (18 minute cap)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 14 APRIL

2021-04-12T07:58:03+12:0013 April 2021|

WOD
1 Power Snatch (60%-80% of 1RM)
Every minute for 30 minutes

Compare to: 07/10/2020

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 13 APRIL

2021-04-12T07:55:07+12:0012 April 2021|

WOD
50 Air Squat
7 Muscle-up
10 Hang Power Clean (60/42.5)
3 rounds (13 minute cap)

Compare to: 20/06/2014

For scaling and detailed description, see the Zen Planner app.

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MONDAY 12 APRIL

2021-04-12T07:52:58+12:0011 April 2021|

WOD
15 GHD Sit-up
10 Push Jerk (60% 1RM)
20/17 Row calorie
Rest 2 minutes
(5 rounds)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 10 APRIL

2021-04-08T09:31:09+12:0009 April 2021|

WOD ‘CARDS’
In groups of 2-3 work your way through a deck of cards.

Hearts = Row/Ski 400m; Bike 1200m
Spades = Burpee
Diamonds = Ball slams
Clubs = Pull up

Suit = exercise
Number on card = reps
Hearts = 1×400m row/ski or 1200m bike for each card.

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 9 APRIL

2021-04-08T09:29:30+12:0008 April 2021|

WOD
75 Wall Ball (9/6)
Run 1.6k
50m Walking Lunge
Run 1.6k
(35 minute cap)

For scaling and detailed description, see the Zen Planner app.

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THURSDAY 8 APRIL

2021-04-08T09:26:17+12:0007 April 2021|

WOD
20/17 Row or Bike Calorie
100m Dumbbell Farmers Carry (22.5/15)
10 V-up
20 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 7 APRIL

2021-04-08T09:25:34+12:0006 April 2021|

WOD
6-9-12-9-6 rep
Lateral Burpee-over-barbell
Front Squat (82.5/60)
Chest-to-bar Pull-up
(18 minute cap)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 6 APRIL

2021-04-08T09:24:22+12:0005 April 2021|

WOD
25 Double-under
5 Strict Handstand Push-up
25 Double-under
7 Push Press (60% 1RM)
(2 rounds)
Rest 3 minutes

(3 rounds)

For scaling and detailed description, see the Zen Planner app.

 

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MONDAY 5 APRIL

2021-04-08T09:22:45+12:0004 April 2021|

PARTNER WOD
In teams of 2;
Row 500m
12 Deadlift (BW)
21 Box Jump (60/50)
(3 rounds each)

For scaling and detailed description, see the Zen Planner app.

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SATURDAY 3 APRIL

2021-04-01T08:25:28+13:0002 April 2021|

WOD ‘ANGIE’
100 Pull-up
100 Push-up
100 Sit-up
100 Air Squat
(25 minute cap)

Compare to: 19/04/2018

For scaling and detailed description, see the Zen Planner app.

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THURSDAY 1 APRIL

2021-04-01T08:18:12+13:0031 March 2021|

WOD
Run 800m
25 Dumbbell Burpee (22.5/15)
10 Ring Muscle-up
2 rounds (24 minute cap)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 31 MARCH

2021-04-01T08:17:14+13:0030 March 2021|

WOD
600m Bike or 200m Row
15 Russian Kettlebell Swing (24/16)
10 Hollow Rock
20 minute AMRAP (as many rounds as possible)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 30 MARCH

2021-04-01T08:16:26+13:0029 March 2021|

WOD
400m Run
Rest 2 minutes
(6 rounds)

For scaling and detailed description, see the Zen Planner app.

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MONDAY 29 MARCH

2021-04-01T08:15:22+13:0028 March 2021|

OPEN WOD 21.3
15 Front Squat (43/30)
30 Toe-to-bar
15 Thruster
Rest 1 minute
15 Front Squat
30 Chest-to-bar Pull-up
15 Thrusters
Rest 1 minute
15 Front Squat
30 Bar Muscle-up
15 Thruster
(15 minute cap)

Straight into 21.4…

OPEN WOD 21.4
Complex for max load;
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
(7 minute cap)

 

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SATURDAY 27 MARCH

2021-03-25T09:02:23+13:0026 March 2021|

WOD
1 min Plank Hold

25 V-up
20 Box Jump (60/50)
10 Back Squat (55% 1RM)
(3 rounds)

1 min Plank Hold
(15 minute cap)

For scaling and detailed description, see the Zen Planner app.

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FRIDAY 26 MARCH

2021-03-25T09:01:33+13:0025 March 2021|

PARTNER WOD
In teams of 2:
7 Strict Ring Dip
7 Power Snatch (52/35)
200m Run
(7 rounds each)

For scaling and detailed description, see the Zen Planner app.

 

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THURSDAY 25 MARCH

2021-03-25T08:59:08+13:0024 March 2021|

WOD
Row 2500m
50 Push-up
Row 1500m
40 Push-up
Row 1000m
30 Push-up
(30 minute cap)

For scaling and detailed description, see the Zen Planner app.

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WEDNESDAY 24 MARCH

2021-03-23T21:39:58+13:0023 March 2021|

WOD
12 Dumbbell Thruster (22.5/15)
9 Pull-up
50 Double-under
(3 rounds)

Rest 5 minutes

9 Dumbbell Thruster
6 Pull-up
50 Double-under
(3 rounds)

For scaling and detailed description, see the Zen Planner app.

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TUESDAY 23 MARCH

2021-03-22T20:41:13+13:0022 March 2021|

WOD ‘DEATH BY BIKE/ROW CALORIE’
Row or Bike…
5 calorie in the 1st min
6 calories in the 2nd min
7 calories in the 3rd min

For as long as possible.

For scaling and detailed description, see the Zen Planner app.

Compare to: 13/11/2020

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MONDAY 22 MARCH | OPEN 21.2

2021-03-22T15:12:30+13:0021 March 2021|

OPEN WOD 21.2
10 Dumbbell Snatch (22.5/15)
15 Burpee Box jump-over (60/50)
20 Dumbbell Snatch
15 Burpee Box jump-over
30 Dumbbell Snatch
15 Burpee Box jump-over
40 Dumbbell Snatch
15 Burpee Box jump-over
50 Dumbbell Snatch
15 Burpee Box jump-over
(20 minute cap)

Compare to: Open 17.1 WOD