Barbaric WODs

Want to see what's going on in the Barbaric Gym, or simply want to follow what the community has been upto in their classes, here's our latest workouts which we update daily!

Monday: 21st May

21/05/18
  • WARM UP/ MOBILISE
  • A: EMOM: 8
  • 1: 20-30sec Wall Facing Handstand Hold
  • 2: 8 (4/Arm) Single Arm Ring Row (2111)
  • B: AMRAP: 15 (For Quality)
  • 3 Alt Turkish Get Up - 12/20
  • 6 Strict Pull Up
  • 9 Deadlift - 50/70
  • 12 Hand Release Push Up
  • 15 Sit Ups

Friday: 18th May

18/05/18
  • WARM UP/ MOBILISE
  • FRIDAY GRIND
  • 3 Rounds For Time:
  • 30 Double Unders - 2:1 Single Unders
  • 15 GTOH - 30/40
  • 30 Double Unders
  • 15 Bar Over Burpees
  • 30 Double Unders
  • 15 Overhead Squat - 30/40
  • 30 Double Unders
  • 15 Bar Over Burpees
  • Time Cap: 30minutes

Thursday: 17th May

17/05/18
  • WARM UP/ MOBILISE
  • A: Bench Press
  • Every 2 Minutes:
  • 5 - 5 - 5 - 5 - 5
  • *Build or maintain*
  • B: Barbaric Open Day WOD
  • For Time:
  • 50 Russian KB Swing - 16/24 (RX+ 24/32)
  • 40 Thrusters - 15/20 (RX+ 25/35)
  • 30 Sit Ups (RX+ Toes To Bar)
  • 20 Box Jump - 20/24”
  • 10 Burpees
  • Time Cap: 12 Minutes

Wednesday: 16th May

16/05/18
  • WARM UP/ MOBILISE
  • WEIGHTLIFTING
  • A: Clean High Pull + Hang Power Clean
  • 1 + 1 (2sec Pause in catch)
  • 12 Minutes to establish a heavy single
  • B1: Segmented Clean Deadlift (3 pos)
  • 5 x 3 @100% of A (2sec pause in each pos)
  • B2: DB Prone Row
  • 8 x 3 - AHAP (2111)

Tuesday: 15th May

15/05/18
  • WARM UP/ MOBILISE
  • A: Back Squat
  • Establish a 10RM
  • 12minutes
  • B: ‘Viking Kelly’
  • 3 Rounds For Time:
  • 20cal Row
  • 20 Box Jump - 20/24”
  • 20 Wall Ball - 6/9
  • Time Cap: 15minutes

Monday: 14th May

14/05/18
  • WARM UP/ MOBILISE
  • A: Strict Press
  • Every 90sec:
  • 5 - 4 - 3 - 2 - 1
  • *Build Weight*
  • B: For Time
  • 30 - 20 - 10:
  • Single Arm DB Push Press (15-10-5/arm)
  • Pull Ups
  • Time Cap: 12minutes

Friday: 11th May

11/05/18
  • WARM UP/ MOBILISE
  • FRIDAY GRIND
  • ‘The Chief’
  • 5 x 3 Minute Rounds:
  • 3 Power Clean - 40/60
  • 6 Push Ups
  • 9 Air Squats
  • Rest 1 Minute between Rounds

Thursday: 10th May

10/05/18
  • WARM UP/ MOBILISE
  • 2min Work: 2min Rest x 3
  • 1 Rope Climb
  • 10 Cal Ski Erg
  • AMRAP: Overhead Squat - 25/35
  • B: 2min Work: 2min Rest x 3
  • 10 Bench Press - 40/60
  • 10 Deadlift - 70/100
  • AMRAP: Box Jump - 20/24”

Friday: 4th May

04/05/18
  • WARM UP/ MOBILISE
  • FRIDAY GRIND
  • ‘RICHARD BANCROFT’
  • For Time:
  • 30 Pull Ups
  • 7 Clusters - 40/60
  • 1956m Row
  • 61 Burpee Box Over - 20/24”
  • 10 C2B Pull Ups
  • 4 Clusters - 40/60
  • 2018m Row
  • Time Cap: 35minutes
  • In Memory of Richard Bancroft
  • 30/07/1956 - 10/04/2018

Thursday: 3rd May

03/05/18
  • WARM UP/ MOBILISE
  • 90sec Work: 90sec Rest x 10
  • A: DB Bench Press - 15/22.5
  • B: Rope Climb
  • C: Back Squat - 35/50
  • D: Toes To Bar
  • E: Cross Body KB Carry - 12/20

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We have a range of classes at various times during the day, no matter what ability level you are we have classes tailored for you!