Weighted WOD

Apr 2, 2024 | Exercises, Motivation, Workout

Try this 20 minute weighted HIIT WOD! Heavy movement immediately into HIIT movement with no rest!

4 X 5 CLEAN AND PRESS/15 BURPEES

1a. Clean and press (recommended male = 40kg, female = 20kg)

1b. Burpees

4 X 5 DEADLIFTS/15 SQUAT JUMPS

2a. Heavy deadlifts (recommended male = 80kg, female = 50kg)

2b. Squat jumps

4 X 5 PENDLEY ROWS/15 DUMBBELL DEVIL PRESS

3a. Heavy Pendley rows (recommended male = 50kg, female = 30kg)

3b. Dumbbell devil press (recommended male = 10kg, female = 5kg)

MAX 45 SECS REST BETWEEN EACH ROUND

Clean and Press:

  1. Get yourself into a conventional deadlift position, with your back straight, laces below the bar and core engaged.
  2. Powerfully deadlift the bar off the floor, using triple extension to get as much power behind the move as possible. As the bar reaches your hips, shrug the weight, push your elbows forward and slightly drop your body to facilitate the bar landing into your shoulders, before standing up straight.
  3. Once stood straight, take a deep breath, slightly bend your knees, then explode the weight up through your heels and drive your arms above your head, locking the elbows out at the top.
  4. Lower safely but swiftly to conserve as much energy as possible, pushing your bum backwards to avoid overextension of the spine.

Burpee:

  1. Start standing, put hands down to floor and jump your legs backwards.
  2. Lower chest to floor, and press-up.
  3. Jump legs back in, push up to standing position, then jump (can add hands above your head).
  4. Repeat.

Deadlift:

  1. Going heavier than usual (due to lower reps) get yourself into the conventional deadlift position, pull shoulder blades back, and push your chest towards the ground to pull your spine into neutral position.
  2. Push legs through the ground to powerfully lift the bar to hip-height.
  3. Lower the bar carefully back down to the ground, keeping it close to your body, with your spine kept neutral.
  4. Once the weight touches the floor, keep the slack out of the bar and instantly lift again.

Squat Jump:

  1. Squat down, powerfully drive out of the squat and jump as high as you can.
  2. Land with soft knees and instantly go into the next squat, do not pause after each one.

Pendley Row:

  1. Load the bar up suitably, get into the conventional deadlift position.
  2. Brace the core, to keep the spine neutral and safe.
  3. Powerfully drive the bar up to lower chest, holding the bent over position.
  4. Lower swiftly back to the floor (do not control this slowly), bring to a dead stop so there is no bounce or momentum, and repeat.

Dumbbell Devil Press:

  1. Same exact movement as a burpee, but with a dumbbell in each hand.
  2. Start with dumbbells by your side, put them down, jump your legs back, press-up, jump your legs in and back up to standing.
  3. Instead of jumping like you would with a burpee, bicep curl/flick up the dumbbells (similar to a clean), and press them above your head like a shoulder press.
  4. Repeat.

If you enjoyed these then give one of our Wake Up WOD classes a try:

Wednesdays 6.30-7.15am with Alfie

Fridays 6.30-7.15am with Tabby

Sundays 8.30-9.15am with Sam

Let us know how you find it and tag us on social media in your sweaty selfies!

Blog by Sam North – Personal Trainer (SNPT)