25-07-2014 WOD

5x3 at 80% of 1 rm

Old school

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kb swings, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Posted in WOD and tagged , .


  1. Great WOD to kickstart my Friday! I like these WODs with a rest programmed in! Got 346 reps, 72 KBS @ 20kg, 70 press-ups from knees, 80 situps and 124 air squats.

  2. Great workout. Really happy with my deadlifts at 120kg. Things are improving:)
    Big thanks to Eamonn and Paul for their help and advice at the end regarding health & nutrition. Greatly appreciated.

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