Due to our regular coaching sessions being consistently booked out at our Paddington Studio, we have added a new session at 6AM on Tuesday,  Wednesday and Thursday mornings.

The sessions will run on the grass outside of the BBB studio for 45 minutes, focusing on building a higher work capacity and engine for our members/ athletes.

Our key principles of “perfect movement” and discipline with motor patterns will still apply, however, we will be focusing a lot less on learning the higher skilled movements and more towards completing the basics very well.

We have added in a 6 examples of workouts that we encourage you to try as part of your own programming.

If you’d prefer to try these sessions with us and a group full of motivating people, we are opening up 10 more spaces for non-members to join as part of our ConditionFit membership.


EMOM: Every minute on the minute: Complete reps and rest until time given

AMRAP: As Many Rounds or Reps As Possible in the time given

For Time: complete the workout as fast as possible

Weights: In Kg written as Male/ Female

Reps: Male/ Female/

Rx: means doing the workout as prescribed without scaling.

Scaling workouts: You can and should scale a workout as needed to maintain perfect motor patterning. Most injuries occur as an over compensation due to fatigue. Yes we are trying to become fatigued and move the needle to the right in order to become fitter, but it is a process. Fitness needs to be a smart  process.

Session 1

A. Alternating EMOM x 12 Minutes

Odds- 14/12 calorie row

Evens- 14/ 14 Wall Balls @ 9/6kg

Scale with less calories and less wall balls if needed. Stay consistent.

Then rest 8 minutes and prepare for


B. E4MOM x 4 rounds (Every 4 minutes start a new round)  (16 minutes)

Thrusters @40/30kg (TH)

Burpees Over the bar (BOTB)

Within the 4 minutes, complete each round as fast as possible and rest until 4 minutes:

1 round =

2x TH + 2x BOTB

4x TH + 4x BOTB

6x TH + 6x BOTB

Session 2

A. Alternating EMOM x 15 Minutes ( 5 rounds)

Min 1:  12 Box jumps 24”/20”

Min 2: 14 Kettlebell swings 24/16kg

Min 3: 16 Alternating Reverse Lunges


B. 15 minute Cindy: 15 Minute Amrap of:

5x Pull ups (Butterfly, kip or strict)

10x Push Ups (scale as needed)

15x Air squats

Session 3

After a sufficient warm up. Complete this FOR TIME (20 minute time cap)

50/40 Calorie Row

40 Burpees

30 Toes to Bar/ Knees to chest

20 Kettlebell Swings @ 24/16kg

50/40 Calorie Bike

40 Burpees

30 Toes to Bar/ Knees to chest

20 Kettlebell Swings @ 24/16kg


B. ALT EMOM x 12 mins (4 rounds)

  1. Strict TTB x 3-6 reps

  2. Sit ups x 10-15 reps

  3. Push Ups x 10-15

Session 4

A. Teams of 3 Complete For time (40 min time cap)

9KM Row (Break up however you’d like)

*Every 2 minutes each team member has to complete 5 burpees

Session 5

A. Every 4 minutes for 20 minutes complete the full round and then rest until 4 minutes

14x Double Dumbbell Push press @ 50/30kg

12x Push ups

10x Burpees


B. AMRAP x 9 Minutes

Run 400metres

Row 300 metres

Session 6

30 Minute ALT EMOM (10 rounds)

  1. Wall Balls x 12

  2. Farmer Carry 2x KB @24/16 (each hand) x 40 metres

  3. 2x Heavy Squat Cleans/ Front Squats

*Heavy is relative but should be around 65-75% intensity

If you can’t get to our sessions at Paddington, but want to be able to follow along with more programs like this,


Book your discovery call