Gymnastic Pull Biathlon
For time:
Run 560m
40 Pull-ups
Run 560m
30 Pull-ups
Run 560m
20 Pull-ups

*Add 180m run every time you break a set of pull-ups.

*Advanced options:
Scale up to Chest to Bar Pull-ups or 20-15-10 Bar Muscle-ups.

Photo: A snap of Dob’s last coaching session for 2022 before he heads off to the UK. Have an awesome time. A huge thank you for everything you bring to our community – See you in 2023!!

A. Snatch (Power or Squat Technique)
EMOM x 4 minutes:
1 Snatch every 20 seconds (light – moderate load)
Rest 1 minute
EMOM x 4 minute:
1 Snatch every 30 seconds (moderate load)
Rest 1 minutes
EMOM x 10 minute:
1 Snatch every 60 seconds (increment to heavy)

B. Partner workout:
For time: (10 minute cap)
50 Burpees
50 Overhead Squats 50/35kg
* P1- burpees, P2 – OHS. Must complete all 50 repetitions before swapping over.

Photo: Coach duo Luke & Dob – Dream team in action on Saturday’s.

Join Luke & Dob for a fun Saturday session. 7am & 8am sessions are open -be sure to book in.

Partner workout
Ten rounds for time:
10 Hang Power Cleans 40/30kg
10 Wall ball 9/6kg

*Partner 1 completes the Hang Cleans, Partner 2 completes the wall ball, then swap.
Both partners to complete 10 rounds of each movement.

For time:
50 Toes to Bar
Run 1600m (Bridge & back)
50 Deadlifts (100/70kg) (70/45kg)
Run 1600m
50 Toes to Bar

*Deadlift weight guide: Approx. 50-75% of 1RM.

Photo: Evie.
We are so lucky to have an amazing group of teens – displaying dedication, focus and a desire to be better. You are truly amazing!!!
You are learning and displaying life lessons that took most of us 40 years to achieve. We could not be prouder.
Keep doing what you are doing – You are INSPIRING!!!!

AMRAP in 20 minutes:
10 Single Russian Kettlebell swing 24/16kg
10 Reverse Lunge 24/16kg
10 Push-ups

*Complete 1 round on right arm, then next round on left arm.

Photo: Luke O & Doug. Partner workout/sharing the pain is always more fun.

A. Back Squats 5×5

B. Partner workout:
For time & load:
10-9-8-7-6-5-4-3-2-1
Unbroken dumbbell thrusters *

*Choose your own weight that allows for unbroken reps.
*YGIG format, both partners complete all 55 reps. Partner 1 – 10 thrusters, partner 2 – rest. P2 – 10 thrusters, P1 – rest, etc.

AMRAP in 30 minutes:
Run 560m
10 Chest to bar pull-ups
Row 500m
10 Chest to bar pull-ups
Bike 1000m
10 Chest to bar pull-ups

Photo: Ted. Our little gym baby is up and going. There is no stopping him now. We are so happy to be sharing Ted’s milestones with you Sally. Xo

A. Five rounds for load:
2 Strict Press + 4 Push Press + 6 Push Jerk
*Aim for the 5 heaviest sets. Increment in weight across sets.

B. Ascend as far as possible in 10 minutes:
10-20-30-40-50… etc
Double-unders (unbroken).

Photo: Fran. A huge shout out to Fran who has really stepped it up. This past couple of weeks she has hit multiple workouts RXD when she would have use to scale. It is sooo awesome to see your progression. 😀

Come and join us at 7am for a fun partner session.

For time:
Run 1600m (Bridge & back)
50 Partner Squats
50 Partner Sit-ups
50 Partner Push-ups
50 Partner Sit-ups
50 Partner Squats
Run 1600m

*Run with your partner.

Photo: Sally. It is so awesome to see Sally’s mobility and overhead position looking so good. Her consistency and hard work paying off.

A. Deadlift 5 x 5 (Maintain load)

B. Five rounds for time:
15 Deadlifts (Adv 74/60k) (60/40kg)
15 Toes to bar