• Neil Foley

WOAH Monday 11/01/21

Using a running clock, complete the following


40 Burpees

40 Push ups

40 Air squats

3 mins rest

30 Burpees

30 Push ups

30 Air squats

2 mins rest

20 Burpees

20 Push ups

20 Air Squats

1 min rest

10 Burpees

10 Push ups

10 Air Squats


KB/DB version.

20 KB/DB Swings

20 KB/DB SDHP

20 KB/DB Goblet Squats

3 mins rest

15 - 15 - 15

2 min rest

10 - 10 - 10

1 min rest

05 - 05 - 05


BB version.

20 Deadlift

20 Hang Power Clean

20 Push Press

3 mins rest

15 - 15 - 15

2 mins rest

10 - 10 - 10

1 min rest

05 - 05 - 05


35/25 kg Scale weight up or down as required.

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