Deadlift Friday

Deadlift 10-10-10-10-10
Max strict HSPU / push ups after each set


10 rounds for time:
15 deadlifts 60/40kg
15 push-ups


10 rounds for time:
10 ring rows
10 push ups

Finisher: Tabata hanging knee raise or hang

Overhead work & chipper

Shoulder press 1-1-1
Push press 3-3-3
Push Jerk 5-5-5


2 rounds for time:
60 KB swings 32/20kg
40 pull-ups / ring rows
20 down ups
10 clean and jerk 80/55kg or bumper plate GTO 25/20kg

Finisher: Tell the coach what’s tight and get some bespoke mobilisations

Chipper & Tabata

Strength:  Shoulder press supersetted with Pendlay rows / Bent over rows
KB press supersetted with KB rows

Metcon:  CHIPPER

100 double unders / 200 singles
50 wall balls / air squats
40 box jumps
30 toes to bar / sit-ups
20 hspu / push-ups
10 muscle ups / 20 pull-ups or ring rows

Finisher:  Tabata core holds

ICON challenge WOD1


Ring Dips – 5 x Max reps
superset with
Strict Pull Ups – 5 x Max reps

If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.


ICON online challenge workout week 1:

Amrap in 17 minutes:

3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.


Handstand practice

Become the most awesome version of you.