Thursday WOD

Competition Training Day 17

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2km Row For Time

3 Rounds
Deadlift 80% x 3
Dips to failure
Rope Pulups to failure
Rest 30sec between rounds

Tuesday WOD

Competition Training Day 16

Speed Bench 65% x 3 x 8
Max Effort Squat 95% x 1 x 5

3 Rounds For Time
10 Thrusters 20kg dumbells
500m Row

Saturday WOD

Competition Training Day 15

Clean 3, 3, 3, 1, 1, 1

Swim 1km For time


Got Power ? Find out. Row 1 min for max distance

Thursday WOD

Competition Training Day 14

Max Effort Bench 90% x 2 x 5
Speed Squat 55% x 2 x 10

2.5km Run tine trial

21-15-9 reps for time
100kg Deadlift
Handstand Pushups



Mark's Snatch

Tuesday WOD

Competition Training Day 13

Speed Bench 60% x 3 x 8
Max Effort Squat 90% x 2 x 5

30:30 sec Row row distance

3 rounds for time
400m run
21 swings
12 pullups

Picture from the vault cairns first no-gi Bjj comp 2008

Saturday WOD

Competition Training Day 12
Deload from Strength WOD (SWOD)
Bench 3 sets 2 @ 85%
Squat 3 sets 2 @ 85%

Swim
1min on 1 min off x 10

Thursday WOD

Competition Training Day 11
Bench 3 sets 3 @ 80%
Squat 3 sets 3 @ 80%

10 min sandbag carry for max distance 30kg

Tuesday WOD

Competition Training Day 10
Deload from Strength WOD (SWOD)
Speed Bench 3 sets 5 @ 70%
Max Effort Squat 3 sets 5 @ 70%

For Time
5 Pullup
10 Pushups
15 Squats
1 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
2 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
3 Clean and Jerk 70kg

All the way up to 10 clean and jerks

Saturday WOD

Competition Training Day 9

Clean 5 x 75% 3 x 85% 1 + @95%

3 Rounds For Time
Using 60kg Barbell
7 Powerclean
7 Thrusters
7 Rack Jerks
7 Back Squats
4 50 m Shuttle Runs

Dont put the bar down between movements, each time you put the bar down you get 5 burpees to do at the end of the 3 rounds.

Thursday WOD

Competition Training Day 8

Max Effort Bench 1 RM max
Speed Squat 65% x 2 x 10

10min for max distance
100m shuttle runs with 30kg sandbag

Complete 10 rounds of:

One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Record number of total drops and weight of dumbbell used

Tuesday WOD

Competition Training Day 7

Speed Bench 65% x 3 x 8
Max Effort Squat 1 RM

25m Shuttle Run (up and back = 1) x 5 1:2 work:rest

3 Rounds For Time
15 Thrusters 20kg Dumbells
500m Row



Miguel hits the deadlift/burpee combo

Saturday WOD

Competition Training Day 6

Clean 3 x 80% 3 x 85% 3 + @90%

5 Rounds For Time

100m Swim
20 Burpees


The Pre Workout self talk