Tag Archives: iwt

Workout of the day for Tues 6th Feb – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

*This is your last IWT before the CrossFit Open begins, give it your all!

A1) 3 Rounds, with a 2 minute between rounds:
8-12 Dumbbell thruster
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute between rounds:
12 Dumbbell push press
1 minute for max burpees over the rower
1 minute row for max distance

B) Skill Work Under fatigue

Workout of the Day – Metcon Class

For time:
8 Rope climb
20 Push ups
30 Goblet squat 24/16kg
600m Kettlebell carry (switch hands at 300m) 24/16kg
30 Goblet squat 24/16kg
20 Push Ups
8 Rope climb

Workout for Mon 29th Jan – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training

A1) 3 Rounds, with a 2 minute rest between rounds:
10 Thrusters 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds:
10 Front squat 40/30kg
1 minute pull-ups
1 minute burpees over the bar

B) 5 minutes of skill work under fatigue.
Choose something comlex for you and practice whilst tired (HSPU, Muscle Ups, Barbell cycling etc)

Workout for Thurs 25th Jan – Interval Weight Training

Don’t forget that tomorrow we have our super duper ‘Beyond the Workout‘ session, you can read all about it here.

Tomorrow you will get chance to work on any skill (or all three if you want) from rope climbs, pistols and inversions (headstands, handstands etc).

Following our epic skills session we will have a team workout chased down with pizza and beer while listening to a short talk from Coach Hannah on how she prepares herself for competitions both physically and mentally. Whether your want to be more competitive in your chosen sport outside of the box or just trying to beat your super beast friend at this years Open, this is chance to get some knowledge bombs.

It’s going to be great fun!


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 Rounds, with a 2 minute rest between rounds
6-10 Squat snatch @ 50-60% of 1RM
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds
10 Push press @ same weight as above
2 minutes max burpee pull ups

B) 5 Minutes of skill work under fatigue
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

For time:
1km Row
50 Dumbbell hang power cleans 22/16kg
30 Box jumps 30/24″
10 Handstand Push Ups

Workout of the day for Thursday 18th Jan – Interval Weight Training (IWT)


Workout of the Day – CrossFit

A) 3 Rounds, with a 2 minute rest between rounds:
7 Kettlebell clean & press 24/16kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

3 Rounds, with a 2 minute rest between rounds:
10 Double kettlebell front squat 24/16kg
1 minute jumping lunges
1 minute ALL OUT max distance row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired (HSPU, muscle-ups, barbell cycling etc)

Workout of the Day – MetCon

10 minute AMRAP:
3-6-9-12-15-18-etc
Burpee
Box jumps

– 5 Minute rest

8 minute AMRAP:
3-6-9-12….
Kettlebell clean 24/16kg
Kettlebell press 24/16kg

Workout of the day for Tuesday 9th January – Interval Weight Training

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones.

A IWT workout is a very intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.

The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass, both slow and fast twitch fibres.

With IWT’s we can manipulate the rep ranges, loads and length of the free aerobic exercise depending on what stimulus we are aiming to achieve.

To get the most out of these kinds of workouts requires you to give you max effort on each and every round. When you hop on the rower (or bike) be prepared to push yourself. These workouts are tough (what workouts are easy?!) but the rewards for your efforts are tremendous.


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 rounds, with a 2 minute between each:
10 Power cleans 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 rounds, with a 2 minute between each:
10 Hang power cleans 40/30kg
1 minute for max burpees
1 minute for max calorie Airdyne/Row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

A) Burpee Sandbag Grace

For time:
30 Burpees
30 Sandbag cleans and presses
30 Burpees