29 January 2016 – 45 Minutes Of Glory


45 minute EMOM

min 1:  10 Burpees

min 2: 15/10 cal Row

min 3: 30 Double Unders

min 4: 10 Overhead Lunges (20kg)

min 5:  10 Pull Ups



28 January 2016 – Man The Sleds


3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups



5 Rounds

Partner runs 200m


10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time



In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows


27 January 2016 – Measure. Observe. Repeat.

Today’s WOD was a revisit of my attempt at 14.2, two years ago. Back then, the best I could manage was a pitiful 25 reps. Not even past the first round. 10 overhead squats, 10 painful pull-ups, 5 overhead squats and my 3 minutes were up. I remember not being too happy that day.

Two years later and I’m happy to report some progress!


2 rounds (with a PVC pipe)

200m run

10 Overhead Squat

10 Pass Throughs

10 Overhead Squat


Overhead Squat


Overhead Squat @ 50% (Work on form)


WORKOUT 14.2 (& 15.2)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Score: 64 reps! (Rx) 

2014 is below…


My 14.2 score



23 January 2016 – Keenan’s Saturday WOD

We are rotating the responsibility of creating  workouts amongst ourselves, which is proving to be pretty interesting. Everyone has a different fitness background and that informs their setup, which always turns out to be a great challenge. This was Keenan’s one. Three days on and my entire posterior chain is still sore (especially upper hamstrings and glutes) 😐 Awesome workout!
Warm up – 3 min Jumping Jacks
5 min skipping
Rest is a 2.5 min 400m walk.
12 minute AMRAP

Starting at finish line, do 100m walking lunges, walk to 50m mark and sprint to finish line.

Do as many as possible.

Score: 2.5 rounds (amounted to 250m of lunges!)

Rest is a 2.5 min 400m walk.
12 minute AMRAP

Side squat up stairs, 10 Spider-Man push ups at the top, run down 15 dips at the bottom.

Score: 6 rounds 

Rest is 2.5 min 400m walk around track.
5min ab crunches with partner
Score: Did 3 minutes of crunches

16 January 2016 – Salmon/Johnson

I was tasked with programming Saturday’s stadium WOD for the Elites.

The parameters were: Not longer than 1 hour, and use the surrounding area (stadium/track)

After alot of research, this is what I came up with. A 2 part AMRAP that lasts a total of 45 minutes. It gets pretty spicy towards the end 🙂


A.  “Anadromous: The Salmon Run”
20 min AMRAP

5 Burpees

10 Situps

15 Squats

Rest 5 minutes


B.  “Michael Johnson”

Jog 300m. Sprint 100m

400 meters

50 Squats

400 meters

50 Push-ups

400 meters

50 Sit-ups

Run 400 meters

**20 minute time cap


Score is:

A. # of rounds

B. Time
Intensity is totally up to you – it should be challenging but not easy.



A: 15 rounds

B: 16:42

14 January 2016 – Burner Boy


1 lap run

10 Ground To Overhead (5kg plate)

10 squats

10 Toes Touch Back Bend

10 Samson Lunge



4 rounds

7 Front Squat

3 Thrusters




For time:

4 rounds

20 Goblet Squat

20 Pushups


Run 600m

REST 4 minutes

Run 400m

3 rounds

20 Overhead Lunge

50 Double Unders

REST 3 minutes

50 Weighted Situps

Run 200m

50 Hollow Rocks


Time: 31:34 (Rx)

All I’m gonna say is… Hollow Rocks burn like nothing else I’ve experienced. A definite pain train workout today!


12 January 2016 – Fried Forearms


Oly Warmup


4 Rounds

Hang Power Clean x 10 (50kg)

Cycle the Barbell as quick as possible whilst partner wall squats


I need to learn to use the hook grip more – that session fried my forearms! It could also be a case of lack of conditioning though…



With a running clock stopping at 12 minutes

2 rounds every 4 minutes

A. At 0 min

20 Wall Balls

20 KB Swings

B. At 4 min

15 Wall Balls

15 KB Swings

C. At 8 min

10 Wall Balls

10 KB Swings

Rest if you complete the 2 rounds before the next section.

I learnt very quickly that a wide arc on the KB swing isn’t efficient at all. Pulling the shoulders back on the upswing reduces the time it takes to get the KB up as well as utilises the hip thrust to propel the KB upwards. Something to keep in mind next time.


9 January 2015 – Saturday Stadium Stairs

Really enjoyed this tough workout programmed by the one and only Devan Bolt!

I’m in charge of this weeks programming so it should be interesing… haha

**Please note if down with ease it should be shorter than 45mins


– dynamic stretches

-400m jog


  • jog upstairs from bottom at track right to the top, preferably using the 2middle flights of stairs, then jog back down
  • 30 standing calf raises, feet parallel to each other
  • 15 pushups

Round 2

  • jog upstairs, skipping one stair at a time, jog down stairs
  • 30 calf raises on edge of stair, feet parallel, heels not touching the stair
  • 15 pushups with hands on stair and feet on surface below

Round 3

  • jog upstairs, skipping 2 stairs at a time, joy down stairs
  • 30 calf raises on edge of stair. Heels touching each other by not the stair and toes pointing outwards. Feet will be making a V shape
  • 15pushups legs elevated on stairs, hands on surface below

Round 4

  • sideways jog upstairs, body facing the left side of stadium, jog down stairs
  • 30 calf raises, with feet in inverse V. Tired touch each other and heels facing outwards; still heels not touching edge of stair
  • 15pushups with only right arm elevated on one stair, body facing left of stadium

Round 5

  • sideways joy upstairs, body facing right of stadium, jog down stairs
  • 30 squat to calf raises, feet parallel to each other
  • 15pushups body facing right of stadium, left arm elevated on a stair

Round 6

  • using top have of stadium stands. Spread legs wide and do stair by stair wide squat jumps, on large stairs. Joy back down
  • 25dips
  • laying on belly do 40 superman ab flexes (keep body straight stretching and and legs outward, then raise arms and legs simultaneously off the ground)
  • 40 mountain climbers, two legs being one rep

Round 7

  • again top half of stadium, keep feet close together and do stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • laying on back do 30 bicycle ab crunches, both legs being one rep

Round 8

  • narrow to wide stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • sitting on edge of stair, raise legs parallel to buttocks and do 40knee to chest ab crunches, legs always moving back to parallel position

Take 2min rest between between each round

Time: +- 1 hour

7 January 2016 – Heat Wave Thursday


2 rounds:

1 lap run

10 Ground To Overhead (with plate)

10 Toe Touch Back Bend

10 Lying Twists

10 Bike Situps


Core Work:


8 minute EMOM

3 reps @ 40%

30 second Bridge

Focus on perfect form – shoulders back and driving with the heals


Option: Goat Work

Work on weaknesses

Option: WOD

“For Those Who Dare”


Goblet Squat (24 kg KB)

Sumo Deadlift High Pull (24 kg KB)

Double Unders

Pull Ups

Time: 13:31  (Rx)


6 January 2016 – Heat Wave Wednesday

Oly Warmup

2 rounds

6 reps


Straight Leg Deadlift

Bent Over Row

2nd Pull

Upright Row

High Pull Clean




Front Rack

Lat Stretches on the wall

Tricep rolls on the bar



Build up to 70% Power Clean (50kg)



Heat Wave Wednesday

4 rounds

Min 1: Power Clean/Hang Power Clean

Min 2: Rest

Min 3:  Max Hollow Rocks

Min 4: Rest

Performed @ 50kg