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Winky’s WoD #01 | The AMRAP Death Trap| 20/04/2021

3 x 8″ AMRAP’s

A1- 10kcal Ski Erg
A2- 10 x Burpee over Stepper
A3- 10 x American KB Swing
A4- 10 x Commandos

B1- 15kcal Row
B2- 15 x MB Slam
B3- 15 x KB Swing

C1- 20kcal Ski
C2- 20 x KB Squat Pulse
C3- 20 x KB Russian Twist
C4- 20 x Cross Climber
C5- 20 x KB Pullthru’s
C6- 20 x KB Step Ups

1″ Rest / Round

FINISHER – 3:00″ – Burpee Tuck Jump AMRAP

Winky’s WoD #02 | Row, Row, Row The Boat | 21/04/2021

3000m Row @ Lv. 8
Every 500m:
– 10 x Squats
– 10 x Commandos
– 10 x Burpees

AS FAST AS POSSIBLE (ASFAP)

Winky’s WoD #03 | The Ski-MOM | 01/05/2021

15″ EMOM – Every Minute On The Minute

0:00-1:00 | 10kcal Ski Erg
1:00-2:00 | 10 x Burpee
2:00-3:00 | 12kcal Ski Erg
3:00-4:00 | 15 x KB Goblet Squat
4:00-5:00 | **REST**

3 Rounds

Winky’s WoD #04 | Jelly Leeegs | 03/05/2021

5-RFT

8 x OH KB Get-Ups
10 x KB Squat Cleans
12 x KB OH Reverse Lunges (6*side)
14 x KB Goblet Squat
16 x American KB Swing

Winky’s WoD #05 | The Pocket Rocket | 04/05/2021

4 RFT

10kcal x Ski Erg
15 x DB Push Press
20 x KB Deadlift

Winky’s WoD #06 | | 10/05/2021

Winky’s WoD #07 | ??? | 12/05/2021

Winky’s WoD #08 | ??? | 14/05/2021

Winky’s WoD #09 | ??? |

Winky’s WoD #10 | ??? |

Winky’s WoD #11 | ??? |

Winky’s WoD #12 | ??? | 28/04/2021

Below is a whole host of resources, mostly written by my good self, on a variety of different topics that will facilitate your training and help Get A Grip on Your Health & Fitness!

You will notice that some of the resources are from external sources; please note that I have thoroughly researched the origins of each external resource, so rest assured that the information provided is reliable and accurate.

For bespoke exercise programmes (as well as the comprehensive GPT service), please get in touch via email at gripperpt@gmail.com .


Nutrition / Lifestyle Resources


Stretching & Recovery



Training Infographics

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