Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

Six Flags

9th March 2020|

A big focus across both the double unders and snatches today is keeping the object close to the body. In the snatch glue the armpits to the body to activate the lats. Make sure the elbows track high and outside during the Pull Up. Jump Hard, Land Hard.
Let’s think about jumping hard and landing hard. The faster the transition is from jump to land, the better this movement will look and feel. Rather than floating through the air. We want to jump hard and aggressively pull ourselves underneath the weight.


” Six Flags ”

Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight


Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row

Continue to Add (2) Rep to Each Movement

Over Kill

8th March 2020|

The double dumbbell front squat is challenging variation of the barbell front squat. Just like on the barbell, driving the elbows up throughout the movement will be important. With the added difficulty of holding dumbbells, getting the back head of the dumbbell further back on the body will make it easier to keep the elbows up, as this balances out the weight over the center of the body.


” Over Kill ”

Double Dumbbell Power Cleans (22.5’s/15’s)
Box Jump Overs
Double Dumbbell Front Squats (22.5’s/15’s)
Toes to Bar

CAP 15:00


Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat


Power Point

6th March 2020|

Snatches, rowing and rope climbs with your mates. With a 1:2 work to rest ratio in this workout, aim to push hard when it’s your turn knowing that there will be twice as much rest.

Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (42.5/30)
75/50 Calorie Row
50 Power Snatches (50/35)
50/35 Calorie Row
25 Power Snatches (60/42.5)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (60/42.5)
25/20 Calorie Row
50 Power Snatches (50/35)
50/35 Calorie Row
75 Power Snatches (42.5/30)
75/50 Calorie Row

Body Armor (A)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

Body Armor (B)
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups

Rest 2 Minutes Between Sets

4 Wheel Drive

5th March 2020|

In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes
With a lot of rest built in, we’re looking to bring the heat when it’s time to work. Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining
Record total shuttle runs for each round, as your score is lowest number of the 5 rounds.


” 4 Wheel Drive ”

5 Rounds:
21/15 Calorie Assault Bike
15 Burpee Box Jumps
Max 10 Metre Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Front Squat
7 Sets of 1:
5-Pause Front Squat Video

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

Face Time

4th March 2020|

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.


In 15:00

Overhead Squat

Build to a heavy set of 3


” Face Time ”

15 Overhead Squats (42.5/30)
12 Sumo Deadlift High Pulls
9 Chest to Bar Pull-ups