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WOAH Wednesday 27/01/21

"Death By Goblet"


A 30 min Full Body WOD


This challenging WOD targets the legs, glutes, entire upper

and lower body, cardiovascular conditioning and endurance.

Perform 5 rounds of each superset, resting 60 secs between

each superset.

For example perform 10 Goblet Squats, then 10 Burpees,

repeat for 5 sets, rest 60 secs, then start in on the Goblet Lunges

and Kettlebell swings.


DB/KB version


SUPERSET #1

10 Goblet Squats + 10 Burpees

x 5 Sets


SUPERSET #2

20 Alt Goblet Lunges + 10 KB/DB Swings

x 5 sets


SUPERSET #3

20 Goblet Step ups + 30 secs Plank

x 5 sets


SUPERSET #4

10 Push ups + 10 SDHP

5 x sets


BB version


#1 Back Squat 20/15 kg

#2 Back Rack Leg lunge + HPCL

#3 Back Rack Step ups

#4 BB SDHP 20/15 kg


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3 Comments


Unknown member
Jan 28, 2021

Another tough one - cheers Neil!

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Neil Foley
Neil Foley
Jan 27, 2021

That was the Matt Fraser time Frame. sorry.

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We demand a recount! That wasn’t a 30 minute workout! Compare banjaxed! 😃



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