Workout ideas
We have previously shared some workouts from our training and thought we’d keep them all in one place in case you are in need of some inspiration!
Head over to @teamgrit.ocr and leave us a comment to let us know if you liked it, how you got on or what you’d like to see more of! We also post more of our workouts on our Instagram so give us a follow!
If you are looking for something more detailed, click here to check out our coaching and programming pages to take it to the next level!
wotw - 27.07.2020
For Time
20 Plate GTOH @20/15kg
15 Plate Thrusters @20/15kg
10 Plate STOH @20/15kg
5 Plate OH lunges (per leg) @20/15kg
To begin the workout set up a single plate weighing 20kg for guys or 15kg for women. Stand facing the plate with it rested on the ground, do not touch the plate until the timer starts. When time begins grab the plate and perform 20 ground to overheads (GTOH), 15 Thrusters, 10 shoulder to overheads (STOH) and finally 5 overhead (OH) lunges on each leg.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
GTOH - Start with the plate touching the floor. Bend down and collect the plate with both hands, stand up and propel the plate overhead until elbows are locked out. This movement can be done any way as long as each time the plate begins touching the ground and ends directly above the head with arms straight and elbows locked. When 20 repetitions have been performed move to thrusters.
Thruster - Must be performed with a 20/15kg plate. Start in a standing position with the plate held at shoulder height, squat to full depth (hamstrings on quads) and then stand back up. At the top of the upwards motion perform a STOH (see below), then when the plate is back in front of shoulder level repeat the exercise. When 15 repetitions have been completed move to STOH.
STOH - Must be performed with a 20/15kg plate. Each rep must begin at shoulder level with the weight resting on the top shelf of your chest in front of your clavicles. Then push the weight up overhead until arms are straight and elbows are locked, bring the weight back down to shoulder height, this completes 1 rep. If you drop the weight from the top position the rep doesn’t count. You can push press, strict press, jerk or split jerk the weight overhead. When 10 repetitions have been completed move to OH lunges.
OH lunges - Must be performed with a 20/15kg plate. Start in a standing position with the plate held straight above your head. Then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and perform the movement on the opposite leg. Complete 5 repetitions on each leg. These can be walking or stationary.
WOTW - 13.07.2020
For Reps
AMRAP9
1 Push Up
1 Air Squat
+1 rep each round.
To begin the workout set a 9 minute countdown timer. As soon as time begins perform 1 push up and 1 air squat, then perform 2 push ups and 2 air squats. Continue to increase reps at 1 rep per round until you reach the time cap. The number of reps of your final complete round is your score. For example if you finish 10 push ups but only 5 squats, your score is 9 as that is your final completed round.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
wotw - 06.07.2020
For Time
50 hand release push ups.
To begin the workout set up a timer. Start the timer and complete 50 hand release push ups. You can rest as little or as often as needed but keep the timer running if you choose to rest. When you complete the final push up stop the timer. This is your score.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Hand Release Push ups - Begin in your push up position, lower your body down to the floor until you are lying flat on the ground, lift your hands off the floor and place them back down. Then raise your body back to the start position at the top of the push up (the top of the push up requires arms to be straight). You must lower and raise your body with your knees off the ground.
WOTW - 29.06.2020
For Time
-1 descending ladder from 10 reps to 1
Burpee Broad Jumps
Sit Ups
To begin the workout set up a timer and hit go. As soon as the timer begins complete 10 burpee broad jumps straight into 10 sit ups, Then 9 burpee broad jumps and 9 sit ups. Continue this pattern with 1 less rep each round until you reach a single rep. Stop your timer upon completion of your final sit up. This is your score.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpee - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump forwards 1m or further. This completes one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Sit Ups - Start by lying flat on your back with your arms folded across your chest. You must not have your feet hooked under or weighted down by any object. Raise your body off the floor until your elbows touch your knees while your thumbs stay in contact with your shoulders. Then lower yourself back down until your shoulder blades are flat on the ground.
WOTW - 22.06.2020
For Time
21-15-9
Air Squats
Push Ups
Sit Ups
Burpees
Rest 3 Minutes
9-15-21
Air Squats
Push Ups
Sit Ups
Burpees
To begin the workout set up a timer. Start the timer and complete 21 air squats, push ups, sit ups and burpees. Then perform 15 reps of each exercise, and then 9 reps of each exercise. Note your time and begin a 3 minute timer. As soon as that timer expires complete 9 reps of each exercise, then 15 reps and finally, 21 reps. Stop the timer. Time shown is your score.
YOUR FINAL SCORE IS THE TIME IT TAKES TO COMPLETE BOTH PARTS OF THE WORKOUT AND THE 3 MINUTES OF REST.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Sit Ups - Start by lying flat on your back with your arms folded across your chest. You must not have your feet hooked under or weighted down by any object. Raise your body off the floor until your elbows touch your knees while your thumbs stay in contact with your shoulders. Then lower yourself back down until your shoulder blades are flat on the ground.
Burpee - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This completes one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
WOTW - 15.06.2020
3 Rounds For Time
400m run
10 walking lunges (per leg)
10 push ups
To begin the workout run 400m, when you reach this distance stop and perform 10 walking lunges on each leg, then immediately perform 10 push ups. This completes 1 round. The total workout is over when you complete 3 full rounds ending on the final push up.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run -Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
Walking lunges - Start in a standing position, take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and perform the movement on the opposite leg. Once you have complete 10 repetitions on each leg move on to the push ups.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Score for submission is total combined time to complete the full workout, beginning from a standing position before performing your first 400m run and ending when you have reached the top position of your final push up.
Scaled versions of the WOTW are available upon request, please message us on Instagram @teamgrit.ocr if you would like help with modifications.
wotw - 08.06.2020
This week we’ve decided to make our WOTW a charity event. For every person who participates and tags us in an IG post/story of them completing the WOTW we will be donating S$5 to a charity dedicated to the fight to end racism around the world. We don’t expect any of you to donate but if you do, let us know and we’ll add an extra S$5 donation from us*. If you aren’t able to donate with money then donate time by educating yourself on how you can help create a fairer world.
Times and reps for this week’s workout have been chosen to honour Breonna Taylor, George Floyd and Ahmaud Arbery. These names represent only a fraction of a much larger issue. As a privileged white couple we know we still have a lot to learn and are attempting to do what we can, we also know that inaction and silence is not an option for us, and shouldn’t be for you.
This weeks workout is:
AMRAP27
8 Burpees
46 Lunges
400m Run
Why These Numbers?
27 - For Breonna Taylor, murdered in her own home by police officers who still walk free. We’ve just past what should have been her 27th birthday.
8:46 - The time it took for 4 Police officers to murder George Floyd through both action and inaction.
400m run - for Ahmaud Arbery who was murdered by racists while out for a run.
BLACK LIVES MATTER
This week's workout is for time. To begin the workout set a 27minute timer. Start your timer and perform 8 burpees, 46 lunges (total, 23 lunges per leg) and then run 400m’s. Repeat until your timer expires. As soon as you reach the 27 minutes the number of reps completed is your score. the 400m run counts as 1rep all other reps are counted individually so one full round is worth 55 reps.
If you plan to submit a score to our WOTW then these are the standards for the movements (feel free to modify any of this moves and let us know so we can add you to the modified leaderboard):
Burpee - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This completes one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Lunge - Start in a standing position with feet together then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and bring feet back together, then perform the movement on the opposite leg. These can also be performed in reverse or as walking lunges.
Run - Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
*Up to a maximum donation from Team Grit of $300 SGD.
WOTW - 01.06.2020
For Time:
Run 500m
20 Air Squats
Run 500m
15 Air Squats
Run 500m
10 Air Squats
Run 500m
5 Air Squats
This week's workout is for time. To begin, Choose a 2km running route (this can be 1km out and back, a 500m loop, or 2km as part of a longer run. Start your timer and run 500m, when you hit this mark do 20 squats. After 20 squats run another 500m, stop and do 15 squats. Continue this pattern until you have complete 2km of running and all 4 sets of squats. As soon as you finish the final Squats you can stop your timer, the time shown is your score.
If you plan to submit a score to our WOTW then these are the standards for the movements (feel free to modify any of this moves and let us know so we can add you to the modified leaderboard):
Run - Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
WOTW challenge four - 18.05.2020
Week 4 - For Time (Capped at 15 minutes)
50 Air Squats
40 Lunges (total)
30 Hand Release Push Ups
20 Sit Ups
10 Burpees
This week is week 4 of our 4 week challenge, remember to head over to the blog post HERE for full information on how to submit scores this week.
This week's workout is for time. To begin, set up a camera to film your workout and a stopwatch (or ask someone to hold a stopwatch for you). Start your timer and as quickly as possible complete 50 Air Squats, 40 Lunges (that’s 20 reps per leg), 30 Hand Release Push Ups, 20 Sit Ups and 10 Burpees. As soon as you finish the final Burpee you can stop your timer, the time shown is your score. If you hit the 15 minute time cap before completing the full workout, note which rep and exercise you were on.
If you plan to submit a score to our WOTW Challenge then these are the standards for the movements (feel free to modify any of this moves but modified exercises will not count in the challenge):
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
Static Lunges - Start in a standing position with feet together then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and bring feet back together, then perform the movement on the opposite leg. These must be static and forward steps. This can also be done in reverse by stepping backwards and lowering that knee to the ground.
Hand Release Push ups - Begin in your push up position, lower your body down to the floor until you are lying flat on the ground, lift your hands off the floor and place them back down. Then raise your body back to the start position at the top of the push up (the top of the push up requires arms to be straight). You must lower and raise your body with your knees off the ground.
Unassisted Sit Ups - Start by lying flat on your back with your arms folded across your chest. You must not have your feet hooked under or weighted down by any object. Raise your body off the floor until your elbows touch your knees while your thumbs stay in contact with your shoulders. Then lower yourself back down until your shoulder blades are flat on the ground.
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This completes one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
WOTW Challenge three-11.05.2020
Week 3 - For Time
3 Rounds For Time
10 Air Squats
10 Sit Ups
10 Air Squats
10 Leg Raises
This week is week 3 of our 4 week challenge, remember to head over to the blog post HERE for full information on how to submit scores this week.
This week's workout is for time. To begin, set up a camera to film your workout and a stopwatch (or ask someone to hold a stopwatch for you). Start your timer and as quickly as possible complete 10 Air Squats, 10 Sit Ups, another 10 Air Squats and 10 leg raises. This completes 1 round. Repeat the same exercises and number of reps for round 2 and round 3. As soon as you finish the final leg raise you can stop your timer, the time shown is your score. Penalties for missed or sub-par reps will be applied by judges.
If you plan to submit a score to our WOTW Challenge then these are the standards for the movements (feel free to modify any of this moves but modified exercises will not count in the challenge):Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
Unassisted Sit Ups - Start by lying flat on your back with your arms folded across your chest. You must not have your feet hooked under or weighted down by any object. Raise your body off the floor until your elbows touch your knees while your thumbs stay in contact with your shoulders. Then lower yourself back down until your shoulder blades are flat on the ground.
Leg Raises - Start by lying flat on the ground with your feet together and your hands rested on the floor to your sides, NOT UNDER YOUR BACK OR BUTT. Raise your legs from the floor until they are at a 90 degree angle from your body, lower your legs until your feet are within 1-2” of the floor. This completes 1 rep.
WOTW Challenge two-04.05.2020
Week 2 - For Reps
AMRAP7
7 Burpees
7 Forward Lunges per leg
This week is week 2 of our 4 week challenge, remember to head over to the blog post HERE for full information on how to submit scores this week.
This week's workout is for reps. To begin you need to set a 7 minute countdown timer. Start in a standing position and press go on the timer. Perform 7 burpees then 7 forward lunges per leg (these have to be forward and must be static) You can choose which leg you begin with but must complete 7 reps per leg. Each full round is a total of 21 reps. Every rep counts in this workout so your score will be total reps even if a round isn’t complete. Any rep completed outside of the 7 minute window will not be counted. Any reps not to standard will be taken from your final score.
If you plan to submit a score to our WOTW Challenge then these are the standards for the movements (feel free to modify any of this moves but modified exercises will not count in the challenge):
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This completes one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Forward Static Lunges - Start in a standing position with feet together then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and bring feet back together, then perform the movement on the opposite leg. These must be static and forward steps. Back knee must come into contact with the ground.
WOTW Challenge one-27.04.2020
Week 1 - For Time
21-15-9
Hand Release Push Ups
Air Squats
Unassisted Sit Ups
This week is week 1 of our 4 week challenge, remember to head over to the blog post HERE for full information on how to submit scores this week.
This week's workout is for time. To begin, set up a camera to film your workout and a stopwatch (or ask someone to hold a stopwatch for you). Start your timer and as quickly as possible complete 21 hand release push ups, 21 air squats and, 21 unassisted sit ups. Then complete 15 hand release push ups, 15 air squats and, 15 unassisted sit ups. Then complete 9 hand release push ups, 9 air squats and, 9 unassisted sit ups. As soon as you finish the final sit up you can stop your timer, the time shown is your score.
If you plan to submit a score to our WOTW Challenge then these are the standards for the movements (feel free to modify any of this moves but modified exercises will not count in the challenge):
Hand Release Push ups - Begin in your push up position, lower your body down to the floor until you are lying flat on the ground, lift your hands off the floor and place them back down. Then raise your body back to the start position at the top of the push up (the top of the push up requires arms to be straight). You must lower and raise your body with your knees off the ground.
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touches your calves and then stand back up to the starting position.
Unassisted Sit Ups - Start by lying flat on your back with your arms folded across your chest. You must not have your feet hooked under or weighted down by any object. Raise your body off the floor until your elbows touch your knees while your thumbs stay in contact with your shoulders. Then lower yourself back down until your shoulder blades are flat on the ground.
WOTW 20.04.2020
AMRAP10
Start at 1 rep, add 1 each round until you hit the time cap.
Squat
Push Up
Sit Up
To begin this weeks workout set a 10 minute countdown timer. When the timer begins perform 1 squat, 1 push up, 1 sit up, then 2 of each and continue adding repetitions until the 10 minute timer expires. Your score for the workout is the total number of COMPLETE rounds, this means if you finish 10 squats and 10 push ups but don’t complete 10 sit ups your score is 9.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Sit Ups - Start by lying flat on your back with your arms reached behind your head. Feet must be in together with knees pointed outwards. Sides of feet should be in contact with the floor. Lift yourself off the ground until your fingers pass your toes and then lower back down until shoulder blades are flat on the ground and fingertips touch the floor behind the head.
WOTW 13.04.2020
21-15-9-5-9-15-21 (reps)
Burpees
Squats
Sit Ups
Push Ups
To begin this weeks workout, perform 21 burpees, 21 squats, 21 sit ups, and 21 push ups. Repeat each exercise in this order performing 15 reps of each, then 9 reps, then 5 reps, then 9, 15 and finally 21 reps. Your score for this workout is the total time taken to complete all the reps of all the exercises.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
Sit Ups - Start by lying flat on your back with your arms reached behind your head. Feet must be in together with knees pointed outwards. Sides of feet should be in contact with the floor. Lift yourself off the ground until your fingers pass your toes and then lower back down until shoulder blades are flat on the ground and fingertips touch the floor behind the head.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
WOTW 06.04.2020
As Many Reps As Possible in 9 Minutes of:
10 Push Ups
15 Air Squats
Rest 2 Minutes
As Many Reps As Possible in 9 Minutes of:
10 Push Ups
15 Air Squats
This WOTW may look familiar, and that because we did it just over a month back. This time though it’s doubled up. Last time we did a single 9 minute AMRAP now you need to do the work, rest 2 minutes and do it again.
To begin set a 9 minute countdown timer and get into press up position on the floor. Start the timer and perform 10 push ups followed by 15 Air Squats to depth. Repeat these 2 exercises as many times as possible before the timer reaches zero. When the timer hits zero start a 2 minute rest. When this 2 minute rest is up repeat the workout exactly the same as before. The workout ends when you run out of time. Your score is the total number of REPS completed e.g. if you complete 10 rounds exactly your score is 250. If you complete 10 rounds + 1 push up your score is 251.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
WOTW 30.03.2020
5 Rounds for time:
10 Burpees
15 Air Squats
20 Sit Ups
15 Air Squats
10 Burpees
Due to lockdowns around the world as a result of COVID-19 and to coincide with our burpee challenge we’ve decided to make all WOTW’s accessible without a gym for the foreseeable future.
To being the workout set up a timer and get ready. Start your timer and perform 10 burpees, immediately followed by 15 air squats, then 20 sit ups, another 15 air squats and a final 10 burpees. This completes one round. Repeat this for a total of 5 rounds with the timer running the entire time, even if you need to rest. Stop the timer upon the completion of the final burpee and record your time.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
Sit Ups - Start by lying flat on your back with your arms reached behind your head. Feet must be in together with knees pointed outwards. Sides of feet should be in contact with the floor. Lift yourself off the ground until your fingers pass your toes and then lower back down until shoulder blades are flat on the ground and fingertips touch the floor behind the head.
Your score is the total time taken to complete 5 rounds.
WOTW 23.03.2020
10 minute AMRAP
Work for 60 seconds then rest for 60 seconds.
Max Burpees.
Due to lockdowns around the world as a result of COVID-19 and to coincide with our burpee challenge we’ve decided to make all WOTW’s accessible without a gym for the foreseeable future.
To begin the workout set a 10 minute timer. When the timer begins from minute 0 to minute 1 perform as many burpees as possible. Between minute 1 and minute 2 rest and record your score. When you reach minute 2 perform as many burpees as possible until the timer hits minute 3. Repeat this pattern working on minute 0,2,4,6,8 and 10 while resting on minute 1,3,5,7,9. In total you perform 6 minutes of burpees and rest for 5 minutes.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Your score is the total number of reps you complete in all working rounds.
WOTW 16.03.2020
10 minute time cap
15 Plate GTOH @20/15kg
15 Plate Thrusters @20/15kg
15 Plate STOH @20/15kg
Max Bar Facing Burpees in remaining time.
To begin the workout set up a single plate weighing 20kg for guys or 15kg for women and a barbell with standard bumper plates. Stand facing the plate with it rested on the ground, do not touch the plate until the timer starts. When time begins grab the plate and perform 15 ground to overheads (GTOH), 15 Thrusters & 15 shoulder to overheads (STOH). With the remainder of the time left in the 10 minute time cap complete as many bar facing burpees as possible. The workout ends at the 10 minute cap.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
GTOH - Start with the plate touching the floor. Bend down and collect the plate with both hands, stand up and propel the plate overhead until elbows are locked out. This movement can be done any way as long as each time the plate begins touching the ground and ends directly above the head with arms straight and elbows locked. When 20 repetitions have been performed move to thrusters.
Thruster - Must be performed with a 20/15kg plate. Start in a standing position with the plate held at shoulder height, squat to full depth (hamstrings on quads) and then stand back up. At the top of the upwards motion perform a STOH (see below), then when the plate is back in front of shoulder level repeat the exercise. When 15 repetitions have been completed move to STOH.
STOH - Must be performed with a 20/15kg plate. Each rep must begin at shoulder level with the weight resting on the top shelf of your chest in front of your clavicles. Then push the weight up overhead until arms are straight and elbows are locked, bring the weight back down to shoulder height, this completes 1 rep. If you drop the weight from the top position the rep doesn’t count. You can push press, strict press, jerk or split jerk the weight overhead. When 10 repetitions have been completed move to OH lunges.
Bar Facing Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line, with both feet leaving the floor together jump over the barbell and land with both feet at the same time. This completes one rep. Your barbell must have full size plates as described above.
Your score for the workout is the number of bar facing burpees you complete in the time remaining after finishing the GTOH’s, Thrusters and STOH’s.
WOTW 09.03.2020
For Time
Run 400m + 20 Air Squats
Run 400m + 20 Push Ups
Run 400m + 20 Sit Ups
Run 400m + 20 Lunges (per leg)
To begin the workout run 400m, when you reach this distance stop and perform 20 air squats, then immediately run another 400m and perform 20 push ups. Run another 400m and then perform 20 sit ups before running a final 400m and finishing the workout by completing 20 lunges per leg.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run - Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
Air Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Sit Ups - Start by lying flat on your back with your arms reached behind your head. Feet must be in together with knees pointed outwards. Sides of feet should be in contact with the floor. Lift yourself off the ground until your fingers pass your toes and then lower back down until shoulder blades are flat on the ground and fingertips touch the floor behind the head.
Lunges - Start in a standing position with feet together then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and bring feet back together, then perform the movement on the opposite leg. These can be walking or stationary.
Your Score is the total time taken to complete the workout. Timer stars on the first step of the 400m run and ends upon completion of the final lunge.
WOTW 02.03.2020
Every Minute On the Minute (EMOM) perform:
5 burpees
Add 1 rep each minute until you can no longer finish the reps inside the time.
To begin set a timer which will either sound every minute or be visible during the workout. Start the timer and perform 5 burpees, rest the remainder on the minute. Then perform 6 burpees and rest the remainder of the minute. Repeat this pattern doing one additional rep each round until you can no longer finish the burpees inside the 1 minute time span.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Your score is the total number of rounds you complete.
WOTW 24.02.2020
As Many Reps As Possible in 9 Minutes of:
10 Push Ups
15 Air Squats
To begin set a 9 minute countdown timer and get into press up position on the floor. Start the timer and perform 10 push ups followed by 15 Air Squats to depth. Repeat these 2 exercises as many times as possible before the timer reaches zero. The workout ends when you run out of time. Your score is the total number of REPS completed e.g. if you complete 10 rounds exactly your score is 250. If you complete 10 rounds + 1 push up your score is 251.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
WOTW 17.02.2020
For Time
5km Run
This weeks workout of the week is a 5km time trial, this is because lots of us here in SEA had trained to peak last week for the postponed Vietnam race. It’s always good to have a benchmark to track those running gains so even if you’re not race ready it’s worth giving this a go! If you want to participate but not share your time we 100% support that, keep a note of your time somewhere safe - this is one that we’ll be coming back to!
To begin the workout start a timer and run 5km as fast as you can. This workout ends when you hit 5km run.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run - This run can be performed on a track, road, trail, treadmill or assault runner. The run must be performed in a single tracked time and if you need to rest during the 5km keep the timer running.
WOTW 10.02.2020
20 Plate GTOH @20/15kg
15 Plate Thrusters @20/15kg
10 Plate STOH @20/15kg
5 Plate OH lunges (per leg) @20/15kg
To begin the workout set up a single plate weighing 20kg for guys or 15kg for women. Stand facing the plate with it rested on the ground, do not touch the plate until the timer starts. When time begins grab the plate and perform 20 ground to overheads (GTOH), 15 Thrusters, 10 shoulder to overheads (STOH) and finally 5 overhead (OH) lunges on each leg.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
GTOH - Start with the plate touching the floor. Bend down and collect the plate with both hands, stand up and propel the plate overhead until elbows are locked out. This movement can be done any way as long as each time the plate begins touching the ground and ends directly above the head with arms straight and elbows locked. When 20 repetitions have been performed move to thrusters.
Thruster - Must be performed with a 20/15kg plate. Start in a standing position with the plate held at shoulder height, squat to full depth (hamstrings on quads) and then stand back up. At the top of the upwards motion perform a STOH (see below), then when the plate is back in front of shoulder level repeat the exercise. When 15 repetitions have been completed move to STOH.
STOH - Must be performed with a 20/15kg plate. Each rep must begin at shoulder level with the weight resting on the top shelf of your chest in front of your clavicles. Then push the weight up overhead until arms are straight and elbows are locked, bring the weight back down to shoulder height, this completes 1 rep. If you drop the weight from the top position the rep doesn’t count. You can push press, strict press, jerk or split jerk the weight overhead. When 10 repetitions have been completed move to OH lunges.
OH lunges - Must be performed with a 20/15kg plate. Start in a standing position with the plate held straight above your head. Then take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and perform the movement on the opposite leg. Complete 5 repetitions on each leg. These can be walking or stationary.
WOTW 03.02.2020
30 Reps For Time
30 Bar Facing Burpees
To begin the workout set up a full size barbell with a set of bumper plates (weight doesn’t matter but should be the size of a standard 45lbs/20kg plate). Stand facing the bar feet together and perform one burpee. Stand up from your burpee and jump over the bar, this is 1 rep. Turn back to face the bar and repeat this movement until you’ve completed 30 reps.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Bar Facing Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line, with both feet leaving the floor together jump over the barbell and land with both feet at the same time. This completes one rep. Your barbell must have full size plates as described above. To see an example of the exercises being performed click here.
Score for submission is total combined time to complete the full workout, beginning from a standing position before performing your first bar facing burpee and ending when you have jumped over the bar for the 30th rep.
Scaled versions of the WOTW are available upon request, please message us on Instagram @teamgrit.ocr if you would like help with modifications.
WOTW 27.01.2020
3 Rounds For Time
400m run
10 walking lunges (per leg)
10 push ups
To begin the workout run 400m, when you reach this distance stop and perform 10 walking lunges on each leg, then immediately perform 10 push ups. This completes 1 round. The total workout is over when you complete 3 full rounds ending on the final push up.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run -Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
Walking lunges - Start in a standing position, take a single step forward and drop your back knee to the ground while bending the front knee to 90 degrees. Stand back up and perform the movement on the opposite leg. Once you have complete 10 repetitions on each leg move on to the push ups.
Push ups - Begin in your push up position, lower your body down to the floor until you are almost lying flat on the ground, then raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Score for submission is total combined time to complete the full workout, beginning from a standing position before performing your first 400m run and ending when you have reached the top position of your final push up.
Scaled versions of the WOTW are available upon request, please message us on Instagram @teamgrit.ocr if you would like help with modifications.
WOTW 20.01.2020
-2 ladder starting at 20 down to 2
Hand Release Push ups
Ball Slams @15/12kg
Alternating DB snatch @15/12kg
Deadlifts @60/45kg
To begin perform 20 hand release push ups, 20 dead ball slams, 20 alternating dumbbell snatches (10 per hand) and 20 deadlifts. Then perform 18 reps of each exercise, then 16 and keep decreasing by 2 until you reach 2 reps of each exercise.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Hand Release (HR) push ups - Begin in your push up position, lower your body down to the floor until you are lying flat on your stomach, lift your hands up from the ground and replace them and raise your body back to the start position at the top of the push up. You must lower and raise your body with your knees off the ground.
Ball Slams - Start with the Deadball on the floor in front of you, squat or bend down and pick the ball up as you stand. Raise the ball over head and lock your elbows out at your ears, then throw or drop the ball from your head to the floor. You must release contact with the ball between each rep.
Alternating dumbbell (DB) snatch - To begin collect a single 15/12kg dumbbell and place it on the floor in front of you. Reach down and perform a full ROM snatch with the dumbbell finishing position being above your head with your elbow locked out. Return the dumbbell to the ground and repeat with the opposite hand after each rep. Note you can swap hands with the dumbbell anytime after the dumbbell has passed your shoulders on the negative portion of the exercise.
Deadlifts - Load a barbell so that its total weight is 60kg for men and 45kg for women. Lean forward and grip that barbell and perform your deadlift. For the rep to be complete hips must be locked at the top of the rep and the weight must touch the floor at the bottom of each rep.
Score for submission is total combined time to complete the full workout, beginning from a standing position before performing your first HR push up and ending when you have released the bar for your final deadlift.
Scaled versions of the WOTW are available upon request, please message us on Instagram @teamgrit.ocr if you would like help with modifications.
WOTW 13.01.2020
500m Run
21-15-9-5
Burpees
Sit Ups
Squats
Toes to Bar
500m Run
Start by performing a 500m run. Without resting perform 21 burpees, then 21 sit ups, 21 squats and 21 toes to bar. Then perform 15 reps of each exercise, then 9 reps and finally 5 reps. Upon completion of the final toe to bar perform a second 500m run.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run -Can be performed outside, on a track, on a self-powered true form, or a mechanical treadmill.
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Sit Ups - Lie with your back flat on the floor, your feet flat on the floor with your knees bent. Fold your arms across your chest and raise you top half of your body from the floor until your elbows touch your legs. Lower yourself back down until your shoulders touch the floor.
Squats - Start in a standing position, lower yourself towards the floor by bending your knees and keeping your torso straight. Drop down until your hamstring touch your calves and then stand back up to the starting position.
Toes-to-Bar - While hanging from a bar legs must be raised simultaneously until your toes or tops of the feet touch the bar. Legs must then return to the starting position of at least a straight line with the hands.
Score for submission is total combined time to complete the full workout, beginning at the start of the first 500m run and finishing at the end of the final 500m run.
WOTW 06.01.2020
AMRAP5
Burpees
5 minute rest
AMRAP5
Burpees
Start by performing as many reps as possible of full chest to floor burpees in a 5 minute time cap. Then start the timer for a full 5 minute rest. Immediately after the rest ends perform as many reps as possible of full chest to floor burpees in a 5 minute time cap. The total workout is 15 minutes, 10 of burpees and 5 of rest.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpees - Start in a standing position, lean forwards and place hands on the floor while simultaneously jumping the feet backwards until you are in a ‘push up’ position. Then drop the chest to the floor and raise back up into the same position. Finally jump your feet back in, stand up until your body is a straight line and jump at least 1”/2.5cm off the floor. This complete one rep. Some slight arching of the back in the top position is ok however you should always aim to be close to a straight line from toes through hips to shoulders.
Score for submission is total combined number of burpees completed.
WOTW 30.12.2019
27-21-15-9-5
Shoulder to overhead @30/40kg
Back squat @30/40kg
Box Jump 18/24”
Start by performing 27 reps of the shoulder to overhead (STOH), then 27 barbell back squats followed by 27 box jumps. Then perform 21 reps of each, 15, 9, and finally 5 reps. Time ends when you reach the top of your 5th box jump. If you don’t have access to a barbell this workout can be performed with dumbbells or kettlebells of equal weight. Box jumps can be changed for step ups, in which case you need to perform 27/21/15/9/5 reps per leg. As always, scale back weights and heights to suit your strength and ability level.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
STOH - Must be performed with 30kg of weight for women and 40kg for men. Ideally this will be using a loaded barbell but equal weight with dumbbells or kettlebells is ok. Each rep must begin at shoulder level with the weight resting on the top shelf of your chest in front of your clavicles. Then push the weight up overhead until arms are straight and elbows are locked, bring the weight back down to shoulder height, this completes 1 rep. If you drop the weight from the top position the rep doesn’t count. You can push press, strict press, jerk or split jerk the weight overhead.
Back Squats - Must be performed with 30kg of weight for women and 40kg for men. Ideally this will be using a loaded barbell but equal weight with dumbbells or kettlebells is ok. Rest the weight on your shoulders or back and perform a squat to full depth (hamstrings touching calves) stand back up and lock your hips and back in a straight line.
Box Jumps - Must be performed on an 18” box for women and 24” box for men. Start on the floor and jump with both feet leaving the ground at the same time onto the box. When both feet land you can jump or step back to the floor.
WOTW 23.12.2019
Every 7 Minutes
30 burpees
800m run
Repeat until you are unable to complete both exercises in 7 minutes or
you reach 10 complete rounds.
This workout is best performed at a track but can be completed on a true form runner or treadmill. Start a 7 minute timer and perform 30 chest to floor burpees and immediately begin your 800m run. Your rest time is whatever is remaining of the 7 minutes. Begin the next 30 burpees as soon as the first 7 minute timer expires or sooner if you’re ready to begin. Repeat this until you have completed 10 rounds or you are unable to complete the two movements in the 7 minute time.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpee - Must be performed chest to floor, small jump with straight hips, knees and back while hands are above the ears.
Run - Can be performed anywhere you are able to accurately track the 800m distance.
WOTW 16.12.19
1-10-1 ladder for time
Burpees
Goblet Squats @ 12.5/17.5kg
Toes-to-bar
This week’s workout has 3 movements performed in an ‘up-down ladder’. Begin by performing 1 burpee, 1 goblet squat and 1 toe-to-bar. Then perform 2 reps of each, then 3 and so on adding 1 additional rep until you reach 10 when you begin descending. After 10 reps move down to 9 reps, 8 reps etc until back at 1 rep of each. Weights can be adjusted to suit your strength level for the squats and toes-to-bars can be changed for knee raises or leg raises.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Burpee - Must be performed chest to floor, small jump with straight hips, knees and back while hands are above the ears.
Goblet Squats - These can be performed with a dumbbell or kettlebell and need to weigh 12.5kg for women and 17.5kg for men (12kg is ok as is 17/18kg if you don’t have 0.5kg increments available). Each squat must be hamstrings to calves while the weight is positioned in front of your chest with both hands on the weight.
Toes-to-Bar - While hanging from a bar legs must be raised simultaneously until your toes or tops of the feet touch the bar. Legs must then return to the starting position of at least a straight line with the hands.
WOTW 09.12.19
400m run @ max effort
60second recovery
800m run @ max effort
90second recovery
1600m run @ max effort
120second recovery
Repeat 2x
This workout can be performed either on a track or using a true form runner or powered treadmill. Distance should be set to 0 before each run and rest times are mandatory minimums. You can perform more or less rounds of this workout (we’d recommend between 2 and 4).
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Run - Must be performed outside on a track or on a self-powered true form, not a mechanical treadmill.
Rest - Mandatory minimum, you can choose to rest longer but must rest for at least the time listed. Rest times will be included in your total time so resting longer only affects you.
Rounds - Start the timer as you begin your first 400m leave it running until you have finished your last 1600m run. You don’t need to include the last rest period on round 2 in your time.
WOTW 02.12.19
50 kcal Row
3-6-9-12-9-6-3
Deadlift @0.75 bodyweight
Bar hop burpees
50kcal Row
To begin, get on a rower and work until you reach 50 calories (on the display not on your own fitness tracker). Then perform 3 reps of the deadlift and bar hop burpees, then 6 reps, 9 reps, 12, 9, 6 and finally 3 reps as fast as possible before returning to your rower and working for another 50kcals (reset the counter so it starts at 0). Record your total time.
Rower Kcals - If your gym doesn’t have a rower you can use an air bike, ski-erg or true form runner.
Deadlifts @ 75% body weight - This is a suggested weight and should be rounded to the nearest possible weight e.g. if you weigh 70kg 75% would be 49kg, you’d need to have a 50kg bar.
Bar hop burpees - start in a standing position and perform a full chest to floor burpee. Jump back up from your burpee and hop over the bar, this is 1 rep.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Rowing machine must be used. (If you don’t have a rower make a note of the equipment used).
Deadlifts must have a locked hip at the top of the movement and touch the floor each rep.
Bar hop burpees must include a hand release at bottom to ensure full body contact with the floor. Jumps over the bar must be a two foot takeoff not a step or hop.
WOTW 25.11.19
Perform 21 reps of all 4 exercises, then 15, then 9, then 5. You can break the reps up into as many sets as you want but don’t move to the next exercise until all reps are completed e.g.
Push ups - these can be regressed to incline push ups or push up negatives (move from start position to floor on your toes and then drop your knees to assist in the upward portion of the movement).
Deadlifts @ body weight - Body Weight is a suggested weight as most people will find this challenging but manageable. add or remove weight so that you can complete no more than 21 reps unbroken.
Airbike Kcals - If your gym doesn’t have an airbike you can use a rowing machine, ski-erg, true form runner or normally static bike.
Pull ups - Pull ups can be replaced for chin ups, incline rows, jump pull/chin ups or other alternatives that suit your ability.
If you plan to submit a score to our WOTW leaderboard then these are the standards for the movements:
Push ups must be chest to floor.
Deadlifts must have a locked hip at the top of the movement and touch the floor each rep.
Pull Ups must be strict. This means no kipping and no mixing grips.