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!

Friday: 6th April

06/04/18
  • WARM UP/ MOBILISE
  • Friday Grind
  • For Time/ Reps:
  • 5 Rounds
  • 10 Down Up
  • 20 American KB Swing - 16/24
  • 30 Wall Ball - 6/9
  • 3 Rounds
  • 30 Burpees
  • 40 Sit Ups
  • 50 Double Unders - 2:1 Single Unders
  • 1 Round
  • 50 Bar Over Burpees
  • 60 Deadlift - 40/60
  • 70 Box Jump Over - 20/24"
  • Time Cap: 35 Minutes

Thursday: 5th April

05/04/18
  • WARM UP/ MOBILISE
  • A: 90sec Work: 90sec Rest x 4
  • 10 Cal Row
  • 5 Bench Press - 40/60
  • AMRAP: Toes To Bar
  • B: 90sec Work: 90sec Rest x 4
  • 10 Cal Ski Erg
  • 5 Thrusters - 30/40
  • AMRAP: Rope Climb

Wednesday: 4th April

04/04/18
  • WARM UP/ MOBILISE
  • A: Clean Complex
  • 12 Minutes to Establish a Max of:
  • 4 Clean Deadlift + 3 Hang Power Clean + 2 Front Squat + 1 Jerk
  • B: 5 Rounds (Not For Time)
  • 3 Front Squat (Build or Maintain)
  • 6 DB Romainian Deadlift (30X0) - AHAP
  • Rest 60-90sec

Tuesday: 3rd April

03/04/18
  • WARM UP/ MOBILISE
  • A: HSPU
  • A1: Establish a Max Unbroken Set
  • A2: EMOM: 7
  • 60% of A1
  • B: For Time
  • 21 - 15 - 9:
  • Hand Release Push Up
  • Pull Up (RX+ C2B)
  • Time Cap: 8 Minutes

Friday: 30th March

30/03/18
  • WARM UP/ MOBILISE
  • Team WOD
  • Teams of 4 (sub teams of 2)
  • A1: AMRAP: 4
  • 9 Deadlift - 40/60
  • 6 Hang Power Clean
  • 3 STOH
  • REST 1 Minute
  • A2: AMRAP: 4
  • 3 Burpees
  • 6 American KB Swing - 16/24
  • 9 Cal Assault Bike
  • REST 4 Minutes
  • B1: AMRAP: 4
  • 9 DB Deadlift - 15/22.5
  • 6 DB Hang Power Clean
  • 3 DB STOH
  • REST 1 Minute
  • B2: AMRAP: 4
  • 3 Burpee Box Over - 20/24"
  • 6 Plate GTOH - 15/20
  • 9 Cal Ski Erg
  • REST 2 Minutes
  • C: In a 10 Minute Window
  • All Team members establish a 1RM Clean & Jerk (Any Variation)

Thursday: 29th March

29/03/18
  • WARM UP/ MOBILISE
  • Samantha Smith 30th Birthday WOD
  • 'SMITH'
  • 3 Rounds For Time:
  • 29 Wall Ball - 6/9
  • 3 Hang Power Snatch - 30/40
  • 30 Double Unders
  • 29 Bar Over Burpees
  • 3 Hang Power Snatch
  • 30 Double Unders
  • 29 Sit Ups
  • 3 Hang Power Snatch
  • 30 Double Unders
  • Time Cap: 30 Minutes

Wednesday: 28th March

28/03/18
  • WARM UP/ MOBILISE
  • A: Spring Rainhill Complex
  • 1 Cluster + 2 Thruster
  • 10 Minutes to Establish a Max
  • B: EMOM: 10
  • Even: 3 Thruster @ 80% of A
  • Odd: 3 - 6 Strict Pull Up

Tuesday: March 27th

27/03/18
  • EMOM: 12
  • 1: 15 - 30sec Wall Facing Handstand Hold
  • 2: 20 - 30sec Hollow Hold
  • 3: 20 - 30sec Arch Hold
  • 4: 4 - 6 DB Renegade Row - 15/22.5
  • B: Spring Rainhill: WOD 2
  • For Time:
  • Rocket/ Kennedy
  • 15 Toes To Bar
  • 12 Front Squat - 40/60 - 35/55
  • 12/15 Cal Row
  • Rastrick/ Wood
  • 9 Toes To bar or 25 Sit Ups
  • 12 Front Squat - 30/50 - 25/45
  • 10/12 Cal Row
  • Time Cap: 3 Minutes
  • REST 90sec
  • Repeat

Monday: 26th March

26/03/18
  • WARM UP/ MOBILISE
  • A: Touch & Go Power Clean
  • Every 90sec
  • 2 - 2 - 2 - 2 - 2 - 2 *Build*
  • B: Spring Rainhill: WOD 4
  • AMRAP: 7
  • Rocket
  • 8 Power Clean - 40/60
  • 8 Burpee Box Jump Over - 20/24"
  • 8 C2B Pull Up
  • Kennedy
  • 8 PC - 35/55
  • 8 BBJO - 20/24"
  • 8 Pull Up (F) C2B Pull Up (M)
  • Rastrick
  • 8 PC - 30/50
  • 8 Burpee Box Over - 20/24"
  • 5 PU or 10 Banded PU
  • Wood
  • 8 PC - 25/45
  • 8 BBO
  • 5 PU or 10 Banded PU

Friday: 23rd March

23/03/18
  • WARM UP/ MOBILISE
  • Open Workout: 18.5

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