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!

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

Thursday: 22nd March

22/03/18
  • WARM UP/ MOBILISE
  • A1: Close Grip Bench Press
  • 10 - 8 - 6 - 4 - 2 *Build*
  • A2:Tempo Ring Row (2111)
  • 6 - 6 - 6 - 6 - 6
  • Rest 60sec between sets
  • B: 4 Rounds Not For Time
  • 12/15 Cal Row
  • 10 Strict Push Up
  • 1 Rope Climb

Wednesday: 21st March

21/03/18
  • WARM UP/ MOBILISE
  • A: Touch & Go Power Clean & Jerk
  • Establish a Heavy 3
  • 10 Minutes
  • B: Double Grace
  • For Time:
  • 60 Clean & Jerk - 40/60
  • Time Cap: 12 Minutes

Tuesday 20th March

20/03/18
  • WARM UP/ MOBILISE
  • A: Back Squat
  • Establish a Heavy Double
  • 12 Minutes
  • B: 3 Rounds For Time
  • 40 Russian KB Swing - 16/24
  • 20 Wall Ball - 6/9
  • 10 Alternating Front Rack Lunge - 35/50
  • TIME CAP: 12 Minutes

Monday 19th March

19/03/18
  • WARM UP/ MOBILISE
  • A: Toe To Bar
  • A1: Establish a Max Unbroken Set
  • A2: EMOM: 8
  • 50% of A1
  • B: FOR TIME
  • 20 Double Unders - 2:1 Single Unders
  • 100 Air Squats
  • 20 DU
  • 80 Sit Ups
  • 20 DU
  • 60 Box Jump Over - 20/24"
  • 20 DU
  • 40 Burpees
  • 20 DU
  • 20 Pull Ups (RX+ C2B)
  • TIME CAP: 16 Minutes

Friday 16th March

16/03/18
  • WARM UP/ MOBILISE
  • OPEN WORKOUT: 18.4

Thursday 15th March

15/03/18
  • WARM UP/ MOBILISE
  • A: For Time
  • ROW 1000m
  • B: Bench Press
  • Every 2:30:
  • 5 - 5 - 5 - 5 - 5 *Build or Maintain*
  • *20 Sit Ups + 20 Weighted Russian Twist between sets*

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