WODs

A. Overhead Squats 7 x 2

B. Five rounds for time:
6 Deadlift 100/70kg
3 Wall walks

Photo: A blast from the past- Nata 2017 Open. Photo courtesy of @GrantWilliamsPhotos

A. 10 minute: Death by –
Pull-ups *
B. 10 minute: Death by –
Snatch *
*Choose a difficulty of pull and weight for snatch that allows you to get close to 10 rounds.
Start back at 1 if you fail before 10 minutes.

C. AMRAP in 8minutes:
30 Double-unders
10 Wall ball 9/6kg

Join Marie for a Valentine's WOD (I.e Partnered workout). 7am (is currently full) but there is availability 8am. In honour of Valentine's Day BRING A FRIEND at 8am.

OPEN GYM: This is the perfect time to refine movement coming into the OPEN. Specific skills/technique focus can make all the difference. Join us from 4pm-6pm.

For time:
27-21-15-9 reps:
Thrusters 42.5/30kg
120-90-60-30 Double-unders

A. Overhead Squat
5 x 4 repetitions (from rack)
*Increase load for last week

B. Five Supersets:
Max reps Strict Pull-ups
Max reps Push-ups
Rest 2 minutes between rounds

Three rounds, each for time:
Run 180m
Rest 30 seconds

Three rounds, each for time:
Run 360m
Rest 1 minute

Two round, each for time:
Run 560m
Rest 1:30 minutes

Goal: Pick your pace. Aim for consistency across each distance.

A. EMOM x 5 minutes (Light load)
3 Position Clean (Power)
Mid Thigh – Below knee – Ground
Rest 1 minute
EMOM x 5 minutes (increase light – moderate load)
3 Linked Cleans
1 Ground + 2 Hang Cleans
Rest 1 minute
EMOM x 8 minutes (increase in load as movement allows)
2 Touch & Go Cleans *

*Aim for smooth linked reps

B. Ascend as far as possible in 8 minutes:
Deadlift 2-4-6-8-10… 85/55kg
Toes to bar 2-4-6-8-10…

Three rounds:
2 minutes for max reps:
10/8 calorie Echo bike
10 Burpees
Max Dumbbell Thrusters 15/10kg

Rest 2 minutes

2 minutes for max reps:
15/12 calorie Row
10 Dumbbell Thrusters 15/10kg
Max Burpees

Rest 2 minutes

Photo: Ian smashing it through the IN-BOX Open 2025. As always thank you to @GrantWilliamsPhotos for capturing our community in action.

Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.
7am is currently full but there is plenty of space available for 8am.

Five rounds for max repetitions:
Minute 1: Weighted Box Step-ups 20″ (15kg/10kg Dumbbell)
Minute 2: Toes to Bar
Minute 3: Kettlebell Swings 24/16kg
Minute 4: Rest

Snatch Technique
EMOM X 5 minutes -
Light load 3 position:
High hang - Hang - Ground
*Pause in catch position
Rest 1 minute
EMOM X 5 minutes -
Light to moderate load 3 Snatch:
Ground + 2 Hang Snatch
*Smooth cycling
Rest 1 minute
EMOM X 8 minutes -
Increment in load
2 Snatch (Touch & go) B. Optional extra:
3 rounds:
Row 400m /Echo 1000m
Rest approx 1:1