• Ron McKinstray

WOAH Friday 29/05/2020

800m Run or 700m row

50 DB Power Snatches (alternating)

800m Run or 700m row

Deadlifts for total weight - see below

800m Run or 700m row

50 DB Hang Power Cleans

800m Run or 700m row

Deadlifts for total weight - see below


  • The goal with the deadlift is to lift 1500kgs in total for men or 1250 kgs for ladies. Therefore if you have a bar with 50kgs it would be 30 deadlifts for men. Ladies with 35kgs on a bar would complete 42 lifts.

  • If you only have a kettlebell or a dumbbell, change to Sumo Deadlift (wide stance) and the number of reps are capped at 60 for both men and ladies.



117 views0 comments

Recent Posts

See All

Sunday Technique Session 16/05/21

Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +

Megan's Saturday Morning Session 15/05/21

In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim

  • White Facebook Icon
  • White Twitter Icon
  • White YouTube Icon
  • White Instagram Icon