Overhead single arm dumbbell squat
12 minutes to find a heavy single on each arm
WOD
9 Thruster (30/20)
Row 1000
15 Thruster
Row 1000
21 Thruster
13 minute cap
For scaling and a detailed description, see the Zen Planner app.
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WOD
1 strict pull-up, 2 push-up, 3 squat
2 strict pull-up, 4 push-up, 6 squat
3 strict pull-up, 6 push-up, 9 squat
Etc…
12 minute AMRAP
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Turkish get up
3, 3, 2, 2, 1, 1 rep
WOD ‘Partner Workout’
Chest to bar pull up
Burpee
Push press (50/35)
2, 4, 6, 8, 10, 12 rep…etc, 16 minutes, as many rounds as possible
For scaling and a detailed description, see the Zen Planner app.
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1 Power snatch
3 Overhead squat (tempo 2 – 3 – 1)
Every 90 seconds, 6 rounds – gradually build weight
WOD
1 Squat snatch (70/52.5)
3 Clean & jerk
30 Double-under
12 minutes, as many rounds as possible
For scaling and a detailed description, see the Zen Planner app.
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Muscle up progressions
WOD
1 minute GHD sit-up
1 minute Bar muscle-up
2 minutes GHD sit-up
2 minutes Bar muscle-up
3 minutes GHD sit-up
3 minutes Bar muscle-up
Record total reps completed.
For scaling and a detailed description, see the Zen Planner app.
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Back extension
3 x 5 rep
WOD
5 Thruster (42.5/30)
7 Hang power clean
10 Sumo deadlift high pull
20 minutes, as many rounds as possible
For scaling and a detailed description, see the Zen Planner app.
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WOD
Tabata handstand push-up
Rest 1 minute
Tabata single-leg squat
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata jumping lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds
For scaling and a detailed description, see the Zen Planner app.
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5 mins of speed ladder drills
Front Squat
12 minutes to find heavy set of 3
WOD ‘Annie’
Double under
Sit up
50, 40, 30, 20, 10 rep (14 minute cap)
Compare to: 11/04/2018
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WOD ‘Partner Workout’
40 Pull up
40 Push up
40 Deadlift (80/55)
40 Dumbell Push press (22.5/15)
3 rounds (24 minute cap)
Partners do 2 burpee every time reps are stopped or changeover.
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Turkish get up
Kettle bell windmill
15 minutes to build to heavy single
WOD
Run 400m
50 Squat
4 rounds (18 minute cap)
For scaling and a detailed description, see the Zen Planner app.
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WOD
Row sub-1:25/500-m pace for as long as possible
Rest 3 minutes
10 rounds
For scaling and a detailed description, see the Zen Planner app.
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Clean & Jerk
1 every 30 seconds for 12 minutes
Build up to working weight for the WOD.
WOD
15 Burpee bar hop
5 Clean & Jerk (100/70)
12 Burpee bar hop
4 Clean & Jerk
9 Burpee bar hop
3 Clean & Jerk
12 minute cap
For scaling and a detailed description, see the Zen Planner app.
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GYMNASTICS
Handstand roll out
L sit
Bar front lever
12 minutes
WOD
3 Rope climb
20 Box jump (75/60)
12 minutes, as many rounds as possible
For scaling and a detailed description, see the Zen Planner app.
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10 minutes to build to heavy 5 rep Deadlift
WOD
Run 400
15 Thruster (35/25)
10 Burpee
5 rounds (20 minute cap)
For scaling and a detailed description, see the Zen Planner app.
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One arm row
Weighted push up
5 x 5 rep
WOD ‘Partner Workout’
Power clean (60/40)
Box jump
Burpee
10 to 1 rep (20 minute cap)
Partner 1 does 10 reps of all 3 exercises then partner 2 does the same. Next round partner 1 does 9 reps of all 3 exercises etc. Choose a weight that allows you to go unbroken for the power clean.
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WOD
Clean & Jerk
7 x 1 rep
Optional Finisher
50 Manmaker (15/10)
10 minute cap
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Front squat
4 x 3 rep
WOD
Run 400
10 Overhead squat (60/42.5)
5 rounds (18 minute cap)
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Power snatch
Overhead squat
Squat snatch
12 minutes to find heaviest complex
WOD ‘Partner workout’
30 Hang power snatch (50/35)
30 Overhead squat
Run 200
30 Pull up
30 Burpee
3 rounds (28 minute cap)
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Barbell Complex
Power clean
Front squat
Jerk
12 minutes to find heaviest complex
WOD ‘Partner Workout’
40 Overhead plate lunge (20/15)
40 Hang power clean (50/35)
40 Front squat
40 Shoulder to overhead
2 rounds (22 minute cap)
Every break, team does 3 burpees.
For scaling and a detailed description, see the Zen Planner app.
Thruster
4 x 3 rep
WOD ‘Jackie’
Row 1000
50 Thruster (20/15)
30 Pull up
12 minute cap
Compare to: 13/04/2018
For scaling and a detailed description, see the Zen Planner app.
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WOD
Deadlift
5 x 10 rep
Optional Finisher ‘Partner Relay’
4 Manmaker (22.5/15)
10 Sit up
Run 200
5 rounds each (20 minute cap)
For scaling and a detailed description, see the Zen Planner app.
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Just 2 classes today, 9.15 and 4.45. Book in early on Zen to reserve your spot.
WOD ‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension (or barbell good morning)
Wall ball
Burpee
Double under
Complete 50 reps of each before moving on to the next (40 minute cap)
Compare to: 23/12/2017
All exercises can be scaled and the number of reps can be lowered. Options are the Naughty Forty and Thrifty Thirty.
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