Testing Week September 4 - September 9


Warm Up
3 Rounds
30 seconds at each
Handstand Hold
Beat Swings
Pass Overs
Scapula Push Ups

A/  Testing
500m Row for time
Max effort time trial

B/Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Warm Up
3 Rounds
30 Seconds @ each
Thoracic Wall Stretch
Coffee Table Stretch
Plank Alternating Shoulder Taps
Yoga Push Ups

A/ Testing
Build to a Push Press 3 RM in 15 mins

For Time
30 Ground to Overhead 61/43kg

5 minute cap
*members to judge and count each other’s reps


Warm Up
Durante Core

A/ Skills
HSPU Kipping technique & refinement
- Ground
- Kicking Up into headstand
- Kipping from headstand to wall
EM x 5
3 x 5 second negative HSPU + Kip Up

B/ 4 RFT
30 Wall Balls 20/14
20/15  Cal Bike

*15 min time cap


Warm Up
3 Rounds
30 seconds @ each
Lateral Step Ups
Samson Stretch
Z Stretch

A/ Testing
Build to a Front Squat  3 RM in 15 mins

B/ Testing
For Time
30 Back Squats 60/42.5
20 Squat Cleans
10 Overhead Squats

8 minute time Cap
*Bar starts from ground. No rack


Warm Up
Coaches Choice
Fun Team game

A/ Partner WOD
P1 400m Run
P2 30 Alternating DB Snatches 25/17.5
P3 20 Burpees

For total reps
Can only change once all partners have completed required reps.