Rainhill Trials WOD 1

Push Press 3-3-2-2-1-1

Build to a daily max single.

Strict toes to bar or Strict knee raises – 3 sets of 10

For time:

10 Snatch 50/30k
20 Bar over Burpees
15 Thrusters
15 Bar over Burpees
20 Front Squat
10 Bar over Burpees

Finisher: Bicep Curls. Find something and get curling.


Rack Lunges, Strength, Amrap & Finisher

Rack Lunges – 10-10-10

Hold bar in front squat rack and lunge forward. 5 each leg alternated.

Dumbel Press – 20-15-10-5 reps

Use benches or swiss balls for extra balance.

20 minute amrap:

20 Double Unders
8 Pull ups
4 Hang Power Snatches 50/30k or 8 KB Swings

Finisher: Planks 3 x 1:00 on 15 seconds rest.


Paused Front Squats

Front Squats 5-5-5-5-5 – 3 second pause at the bottom of every rep.

Between sets perform a set of DB or KB Press.

For time:

800m Run (2 laps)
40 Deadlifts 60/40k
20 Front Squats 60/40k
40 Deadlifts 60/40k
800m Run

Finisher: 50 Tommies


Oly & Chipper

Hang Power Cleans  3-3-2-2-1-1

Advanced build to heavy singles. Beginners work on technique.

Bent over Rows – 10-10-10

For time:

240m Run with 20/10k plate (held anywhere)
140 Double Unders / 140 Singles
40 KB Swings 24/16
40 Toes to bar / Knee raises
40 KB Swings 24/16
140 Double Unders / 140 Singles
240m Run with 20/10k plate (held anywhere)

Finisher: Mobilise


Linear & Death by

Linear gains

Back Squat or Deadlift 5-5-5-5-5

Weighted Push ups – 3 sets. If you have more than 10 push ups on the floor get a friend to place plates on your back.

Death by Burpees

Beginning on 8 Burpees add one each minute until you cannot complete the reps in the minute. So first min 8 burpees, second 9 burpees and so on.

Finisher: Max plank. Use plate on your back if you have more than 2 minutes last time.


Push Press, Metcon & new movement

Push Press 5-5-5-5-5

5 sets ascending weight.

5 rounds for time:

Run 200m
10 HSPU / Push ups
10 Pull Ups / Ring Rows

Finisher: Barbel Sit ups


Double Strength & Metcon

Deadlifts 10-10-10-10

Ascending weight

Dumbel or Kettlebell Row 20-15-10-5

Start light for 20 each arm then increase weight.


For time:

50-40-30-20-10 reps

Double Unders
Sit ups


Overhead Squats & Elizabeth

Congratulations to Blackwater member Debs Hurst on her completion of the Milton Keynes half marathon yesterday.

Debs was one of our very first members when we opened in January.  She has already gained a reputation for being unstoppable in metcons – whatever the board throws at her she just keeps going!

Despite having a few niggles during her running training and moving house in the two days before the race, once again Debs cracked out her unstoppable engine and made it to the finish line.

Great work Debs!

Debs and Alex after completing the Milton Keynes half marathon
Debs and Alex after completing the Milton Keynes half marathon

Overhead Squats 3-3-2-2-1-1

If you don’t have overhead squats yet mobilise them and hit:

Front Squats 3-3-2-2-1-1

Extended Power Elizabeth

27-21-15-9 reps of:

Power Cleans 60/40k
Ring dips

Scale to Push ups/Box push ups

Finisher: Do your pull progressions. If you have pull ups do pull ups.


Bank Holiday Morning WOD

5 sets of max reps of one of the following;

Strict Muscle Ups with 10 Ring Dips at the top of each one
Strict Chest to Bar Pull ups
Strict Pull ups
Negative Pull ups x 5 reps
Ring Rows

If your not doing muscle ups Superset with one of the following:

Ring Dips
Ring Push Ups
Push Ups
Box Push Ups

For 20 minutes: 1 minute work 1 minute rest of:

10 Box Jumps 30/20″
10 Burpees

Carry on from where you finished the last minute. Your score is your total rounds and reps for all 10 x 1 minute rounds.



Sunday EMOM

Strict Press – Establish a 5 rep max

30 minute EMOM:

a: 10-15 KB Swings
b: 10-15 Wall Balls
c: 10-15 Toes to bar (scale to knee raises)

Finisher: 400m Lap carrying 20/10k plate overhead. See if anyone can match Theresa and not lower it once.