Mix these workouts from our WOD class into your training plan for a high-intensity foil to strength and endurance work that can help you to burn fat and build muscle even faster. The WOD is taking over. This incredibly popular class has been an instant hit amongst members, and for good reason. Its focus on high-intensity full-body movements means you can make the maximum benefit to your fitness and weight loss goals in just an hour.
Here we offer you the chance to either dip a toe into the type of movements you can expect from The WOD class before battling out with fellow members, or it’s an opportunity to enjoy the same metabolism-boosting and strength-building benefits you’re used to as a class veteran, when the class schedule doesn’t match up with your work schedule. On the road with work? We’ve got you covered. This is your chance to make the total body gains whenever, wherever you are, armed with just a set of dumbbells and a kettlebell.
The Barnsley
From the twisted mind of: Luke Barnsley – Third Space Master Trainer and The WOD creator.
60 Dumbbell Man Makers as fast as possible
During the challenge, perform 3x Chest-To-Floor Burpees at beginning of every minute
Finish: 60 Predator Jacks
Set weights: 10kg DB for men, 6kg for women
Regression: Scale the weights down and/or perform half burpees instead. (That’s simply jumping your feet forwards and back in a high plank position.)
The secret to success: Set a pace and stick to it. At 75% effort, do as many Man Makers as possible in the first minute and use that as your aim for the rest of the workout. This will help to push you on through the pain as the workout goes on. The more tired you get, the more difficult it is to keep pace and the temptation will be to slow down. Aiming to stay rep-for-rep with your fresher self is what will help to burn more calories and push your fitness gains forward.
The SJ
From the perverse mind of: Seb James – Third Space Fitness Manager and PT
10 Dumbbell Man Makers
20 Dumbbell Thrusters
30 Dumbbell Front Squats
40 Chest-To-Floor Burpees
30 Dumbbell Front Squats
20 Dumbbell Thrusters
10 Dumbbell Man Makers
Set weights: 10kg DB for men, 6kg for women
Regression: Scale the weights down and/or use a single dumbbell for thrusters and front squat to reduce shoulder stability needed.
The secret to success: For the man makers and thrusters, use the upwards motion on the squat to power the weights up for the shoulder press, this will take some strain from the shoulders. The Man Makers and Thrusters make this a total-body workout, but your lower body muscles are far larger (even if you’re used to flexing in the mirror) with more power and endurance than your upper body. To reduce the need for you to drop the weights and shake lactic from tiring arms, rely on your glutes and quads to power you through.
The Airida
From the obstinate mind of: Airida Diktanaite – Third Space Academy Coach and Group Exercise Instructor
20 Kettlebell Swings
10 Full Dumbbell Burpee
20 KB Swings
9 Full DB Burpee
20 KB Swings
8 Full DB Burpee
20 KB Swings
7 Full DB Burpee
(Continue until 1 DB burpee)
Set weights: 12kg Kettlebell for women, 16kg for men – 10kg DB for men, 6kg for women
Regression: Reduce the weight and/or remove the dumbbells from the burpee and stick to the bodyweight.
The secret to success: Any workout with 200 swings is going to be tough – your forearms will attest to that – but again, your glutes are your saviour here. Master the technique and drive through your hips to swing the weight with your strong lower body and each set of swings can be treated as active recovery. Once your heart rate is down, it’s then time to go hell for leather on the burpees and target a finish time of between 10-15 minutes. Deploy this WOD as a finisher to any strength session and see your daily calorie burn skyrocket.
