VKNG Gyms

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅵 WOD F — SYNCHRO

⏱️ 8 MIN AMRAP

➡️ 12 Duo Barbell Deadlifts @ 80kg
➡️ 10 Synchro Hand-Release Push-Ups
➡️ 8 Synchro Butterfly Crunches
➡️ REPEAT

RULES

TWO athletes work together.

🏋️ DUO DEADLIFT

• ONE 80kg barbell.
• TWO athletes lifting the same bar simultaneously.
• Both reach full hip + knee extension together.
• Both ends return to the floor.
• Bar stays under control.
• NO bouncing.
• Complete all 12 before progressing.

💪 HR PUSH-UPS

• Chest to floor.
• CLEAR hand release.
• Return to top.
• Both athletes working in synchro.

🦋 BUTTERFLY CRUNCHES

• Full required range.
• Both athletes complete each rep in synchro.

After completing the full round, the same pair can continue OR another pair can tag in.

Teams decide their own pairings/rotation.

SCORE = TOTAL VALID SYNCHRONISED REPS

12 + 10 + 8 = 30 reps per complete round.

Partial rounds at the horn count.

And remember…

Two people eventually completing the same movement is not the definition of synchronised. 😂

Work together. 🛡️🔥

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅴 WOD E — BATON RELAY

⏱️ 8 MINUTES — MAX LENGTHS

🏃 START → HOTEL → START

RULES

• ONE runner at a time.
• Runner carries the team baton(7.5kg DB).
• Run to the designated hotel turnaround and return.
• Runner must reach/go around the designated marker.
• Baton must be handed directly to the next athlete in the changeover area.
• Next runner cannot leave before receiving it.
• NO throwing the baton.
• Teams choose their own running order.
• Nobody has to contribute equally.
• Same runner can go repeatedly if that’s your tactical masterplan.

Drop the baton?

YOU dropped it. YOU pick it up.

No additional penalty — the clock will punish you sufficiently.

SCORING

Start → Hotel = 1 length

Hotel → Start = 1 length

Full out-and-back = 2 lengths

SCORE = TOTAL COMPLETED LENGTHS

When the horn goes, only a completed length counts.

“Sure I was basically there…”

You either crossed the line or you didn’t. 😂

This one’s pure running.

Send it. 🏃💨

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅳 WOD D — ROW + FARMER CARRY

⏱️ 8 MINUTES TOTAL

PART 1

🚣 100 TEAM CALORIES

across 2 RowErgs

THEN…

PART 2

🚜 MAX DISTANCE FARMER CARRY

with whatever time you’ve got left.

Carry course = 20m lengths

👨 & 👩: 24kG KB

RULES

• Maximum TWO athletes rowing — one per machine.
• Both monitors start at 0 calories.
• Teams rotate rowers however they want.
• The combined total between BOTH machines must reach 100 calories.

Example:

Rower 1 = 53
Rower 2 = 47

GO.

• You CANNOT begin carrying until the judge confirms your 100 calories.
• Once released, ONE athlete carries at a time.
• Both KBs must completely cross the 20m line for the length to count.
• Change carriers whenever you want.
• Nobody has to contribute equally.

SCORE = TOTAL COMPLETED FARMER-CARRY METRES

The 100-cal row is your BUY-IN.

Row faster = more time carrying.

And only completed 20m lengths count.

19.8m when the horn goes?

Congratulations on your 0 metres for that length. 😂

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

WOD C — SKIERG

⏱️ 8 MINUTES — MAX METRES

🎿 2 x SkiErgs

RULES

• Maximum TWO athletes working — one per SkiErg.
• Both monitors start at 0m.
• Change athletes whenever you want.
• No minimum distance/time required.
• SkiErgs operate independently.
• Changeovers don’t need to happen together.
• Nobody has to contribute equally.
• Damper can be changed.
• DO NOT reset the monitors.

Teams decide their own strategy.

Short, savage intervals? Longer efforts? Leave your two best skiers on until they see God?

Entirely up to you.

🚨 THE IMPORTANT BIT — HANDLES

When changing/finishing:

CONTROL AND RACK THE HANDLES.

Simply release them and let them fly back up:

-200 METRES

Do it twice?

-400m.

“I thought he was taking them” will not result in the return of your 200 metres. 😂

SCORE

Ski 1 metres
➕ Ski 2 metres
➖ Penalties

= FINAL TEAM SCORE

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅱️ WOD B — BURPEES + BALLS

⏱️ 8 MIN AMRAP

There will be TWO identical lanes running side-by-side.

Each athlete completes:

➡️ 5 Burpee Box Step-Overs (medium)
➡️ 10 Wall Balls
➡️ REPEAT

RULES

• Maximum TWO athletes working — ONE per lane.
• Both athletes work independently — this is NOT synchro.
• Complete your 5 BBSO before progressing to 10 Wall Balls.
• After completing a round, continue OR tag a teammate.
• Both lanes can change athletes independently.
• Rotate as much or as little as you want.

BURPEE BOX STEP-OVER

✔️ Chest AND thighs to floor.
✔️ Both feet make contact with the box.
✔️ Travel completely over.
✔️ No requirement for full extension on top.

WALL BALL

✔️ Required squat depth.
✔️ Ball hits designated target.

Miss either standard = NO REP.

SCORE = TOTAL VALID REPS ACROSS BOTH LANES

1 BBSO = 1 rep
1 Wall Ball = 1 rep

Full individual round = 15 reps.

Partial rounds at the horn DO count.

Simple.

Until you’re six minutes in and suddenly nobody can remember what a squat looks like. 😂

This reel is part of our workout briefing for Saturday’s End of Summer team event. We’ve got 6 WODs, teams of 4–5, 8 minutes per station and a bit of friendly competition before we head off for the important part — pizza, pints, coffee and a social afterwards. 🍕🍺☕ Whether you’re competing, spectating, or have just stumbled across this wondering what the hell we’re up to… here’s how this particular WOD works. 👇

🅰️ WOD A — SLED + SWINGS

⏱️ 8 MIN AMRAP

➡️ 2 Sled Lengths @ 100kg
➡️ 20 Synchro KB Swings
➡️ REPEAT

LOADS

Sled: 100kg TOTAL for everyone
(50kg sled + 50kg added)

KB:
👨 20kg
👩 16kg

RULES

• ONE athlete works on the sled at a time.
• Complete 2 FULL sled lengths.
• Once complete, TWO athletes perform 20 synchro KB swings.
• The sled athlete does NOT have to do the swings.
• Teams decide who does what and can change roles between rounds.
• Same person can repeatedly sled.
• Same pair can repeatedly swing.
• Mixed KB pairs are absolutely fine.
• NO overlapping work — finish the second sled length before starting the swings.
• Swings must be genuinely synchronised.

SCORE = TOTAL VALID SYNCHRO KB SWINGS

The sled doesn’t score.

It simply earns you the opportunity to score on the KBs.

STRATEGY MATTERS. 🧠

Use your team wisely.