• Neil Foley

WOAH Saturday 23/01/21

30 min Burpee & Barbell Workout


Start a timer and do 20 Deadlifts, 10 Burpees and 10 Air squats

as fast as possible. Rest until 2:30. At 2:30, do 10 Power Cleans,

10 Burpees and 10 Air Squats. Rest until 5:00. At 5.00, do 10 Push Press,

10 Burpees, and 10 Air Squats. Rest until 7:30. At 7:30, do 10 Thrusters,

10 Burpees and 10 Air Squats. Rest until 10:00. Repeat for 3 Rounds,

or 30 mins total.

Wt 40 - 50/25 - 35 kg


Every 2:30 mins for 30 mins (3 Rounds)

  1. 20 Deadlifts + 10 Burpees + 10 Air Squats

  2. 10 Power Cleans + 10 Burpees + 10 Air Squats

  3. 10 Push Press + 10 Burpees + 10 Air Squats

  4. 10 Thrusters + 10 Burpees + 10 Air Squats

DB/KB Version

  1. 20 Deadlift etc, etc

  2. 10 SA Power Clean Alt or 5 R/5 L etc, etc

  3. 10 SA Push Press 5 R/5 L etc, etc

  4. 10 SA Thruster 5 R/5 l etc, etc

MB/SB - Same BB Version


Non Equipment Version

  1. 20 Mountain Climbers etc, etc

  2. 15 Sit ups Etc, etc

  3. 10 HR Push ups 0r Box Dips etc, etc

  4. 20 Star Jumps etc, etc

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