Friday 20th May

Warm up

Open hips & get those legs firing!

Wod 1 (Cardiovascular and respiratory gains)


- Individual workout at 20m Distance

- Aim to reach the highest level possible, do not give in easy fight for each and every level as it comes.

- Missing two consecutive bleeps means you are out

Wod 2 (Tech & Strength)

3RM Strict press

-Build up to 3 rep max

-No movement below hips, Strict!


*Useful Info Below

- Follow link to see normative test data for your age (scroll down to tables).

-Aim to get this for your bleep test, well don't just aim for it SMASH IT!!!

Link -



James Davidson

ne37 1pr