ShedX

ShedX Health is a journey not a destination

ShedX runs community based fitness classes which operate behind PAPSDA (down the left hand side of the driveway). 16 Puhinui Road, Papatoetoe, Auckland. All classes are $5 each OR pay direct into the account and receive access to ALL classes for $10 per week, that's a $20 saving per week!

Todays workout was brought to you by the letters M and F.M being the Madness it was🥵 2 Minute on 1 Minute restWWR / 200M...
17/11/2025

Todays workout was brought to you by the letters M and F.

M being the Madness it was🥵

2 Minute on 1 Minute rest

WWR / 200M run
Burpees for the rest of the time.
Goal 100 Burpees in 8 rounds or less.

The boys smashed it out!!!!
Finishing in under 6 rounds.

KB Killer
20 minute time cap

4x rounds

20 goblet alt lunge
12 kb swings
12 floor press
10 kb clean to squat
12 bent over row

Also speeding through this finishing at the 17min mark.

Medicine Ball EMOM

5x Rounds

3x MB toe taps
6x MB russian twists
3x MB pushups
High plank on MB for the rest of the minute.

So that was the M for Madness and it for sure was. The other letter was F… F for Finished and thank goodness thats over, F also for Fishing as one of us has floated away from their morning duties👀

Combine those letters together they become something murmured under our breath while dying this morning…

Well done lads take tomorrow off!! Well earnt.

See yall Thursday😎

- [x] Mon a.m. - 17/11/25For the record: Gonna be a Looooong Morning7min : Long bar Hang Power Clean - AMRAP, unbroken,...
16/11/2025

- [x] Mon a.m. - 17/11/25
For the record: Gonna be a Looooong Morning
7min : Long bar Hang Power Clean - AMRAP, unbroken, rest at rack positin, otherwise WW run
7min : Long bar Front Squat - AMRAP, unbroken, rest at rack position, otherwise WW run
7min : Long bar Shoulder Press - AMRAP, unbroken, rest at rack positin, otherwise WW run
7min : Long bar Dead lift Touch n Go - AMRAP, unbroken, rest at standing (top of lift) position, otherwise WW run
Gonna be long on the floor - abs round-the-world!

ShedX Branded tops only this morning!

Another great start to a beautiful day - hope you all have a good one!

- [ ] Friday 14\11\25 (Poko’s PUNISHER)Gate in: Roundabout RunAMRAP* 50x O/H Plate lunges* 50x DL (LB or KB)* 40x KB Wei...
13/11/2025

- [ ] Friday 14\11\25 (Poko’s PUNISHER)
Gate in: Roundabout Run
AMRAP
* 50x O/H Plate lunges
* 50x DL (LB or KB)
* 40x KB Weighted Step Ups
* 40x KB Swings
* 30x Push Ups
* 30x Kick Sits
* 20x Burpees
* 20x Box Jumps
* 10x KB Thrusters
* 10x Pull ups
* 1x Ring Swings out to:
* Roundabout Run

Abs to finish 🤗

If you were wondering if that was a tough workout - just know that, NO - no one threw a bucket of water at Valu - that's all Poko Punisher… 🥵🥵🥵

Have a great weekend all 🙌🤩🙌

- [x] Thursday 14\11\25 (TABATA 40:15’s - 2x rounds per station)2x’s through all stations.* KB High Kneel Bi & Tri combo...
13/11/2025

- [x] Thursday 14\11\25 (TABATA 40:15’s - 2x rounds per station)
2x’s through all stations.
* KB High Kneel Bi & Tri combo
* Knee-2-Elbow
* KB Swings (single arm)
* Land Mine - High kneeling Chest Press
* Ski Erg
* Ring Static Holds (+- L sit)
* Plate Halo’s
* Box Split Squats

Ab Time to finish

Eight is Enough! (if you know you know - showing my age….?)

Cool to have JP (Isaac's uncle) & Billie come and visit/train with us today while here from Aussie

See ya'll tomorrow for Poko's (remote) Friyay session. Some advice - get a good nights sleep tonight (bahahahahahahaha)

- [x] Tues 11/10/25WOD 1:DL - Touch n Go’s: 21 15 9Single arm sn**ch: 20 16 12Pull Ups: 14 10 6BoxJump Burpees: 14 10 6...
10/11/2025

- [x] Tues 11/10/25
WOD 1:
DL - Touch n Go’s: 21 15 9
Single arm sn**ch: 20 16 12
Pull Ups: 14 10 6
BoxJump Burpees: 14 10 6

HiiT 1: P1 = KB swings x10 - P2 = dead hang. then swap, 8 min round.
HiiT 2: Combo of 1x DL, 1x Jump over Burpee - TABATA 20:10, 8 min

Great work this morning folks…lots of sweat left on the floor getting through these nasties.🥵🥵🥵

Rest day tomorrow. See y’all Thursday for more of that ShedX goodness 🤩🙌👊

- [ ] Monday 10/11/25Starter:10 Froggy SquatsBear Crawl5 Inch WormsGorilla Crawl10 Air SquatsCrab Crawl5 Air Squat Jumps...
09/11/2025

- [ ] Monday 10/11/25
Starter:
10 Froggy Squats
Bear Crawl
5 Inch Worms
Gorilla Crawl
10 Air Squats
Crab Crawl
5 Air Squat Jumps

5 rounds for time:
* 10 Bulgarian split squats (L leg)
* 10 incline push-ups
* 10 Bulgarian split squats (R leg)
* 10 burpees

(that was so much fun we did it again!!)

EMOM (last man standing)
7x Box Tricep DipS + 7x KB Swing
8x Box Tricep Dips + 8x KB Swings
9x Box Tricep Dips + 9x KB Swings
etc….
We made it to 17 🥵….

Well that was suitably 'yuck' this morning…. well done guys! The sweat was pooling and the breathing was labored… nothing like that extra hit of humidity to just take things to the next level temperature wise 🔥🤣

Back tomorrow for more of the same / only different! 🤩🙌👊

- [x] Fri 07/11/25WARM UP - Row to woe!!Everyone rows continuously while we take turns going up and down the row of rowe...
07/11/2025

- [x] Fri 07/11/25
WARM UP - Row to woe!!
Everyone rows continuously while we take turns going up and down the row of rowers rowing to pick a number out of a ’hat’ to see if they run to; chain, roundabout, around church or ToD.
‘Warm up’ ends when the hat is empty. (Rob got to almost 6000m!!)

Then we all smashed out an updated Baseline time!!
* 500 meter Row
* 40 Air Squats
* 30 Sit-Ups
* 20 Push-Ups
* 10 Pull-Ups

Delicious Birthday Week Treats to finish!! (Thanks !!)

We row’d and ran this morning. Easy peasy aye.

If youre a machine like Lyle you would’ve row 6kms all up this morning🥴

May have snuck in a surprise baseline in there aswell for the ‘woe’ factor.

Finished off with yummy treats and coffee as always because our bodys is a temple… zzzzz 😂

Round of applause for Paitai❤️ for providing said yummy treats!! And also providing next weeks friyays WOD!!! 🤩🙌👊

- [x] Thurs 06/11/25Gate In: 24x Birthday Burpees (Isaac)WOD - AMRAP for time * White Wall Run/sprint- 12x SB Catch* Whi...
05/11/2025

- [x] Thurs 06/11/25

Gate In: 24x Birthday Burpees (Isaac)
WOD - AMRAP for time
* White Wall Run/sprint
- 12x SB Catch
* White Wall Run/sprint
- 20x Single Arm KB Sn**ch
* White Wall Run/sprint
- 12x KB Swings
* White Wall Run/sprint
- 2x Fish Farmer Carries (go HEAVY)

WOD #2 - Partner HiiT (10 rounds each partner)
Battle Ropes - 20 sec rounds (P1 work/P2 rest - switch)

- [ ] Tues am - 04/11/25Warm up ShuttlesWOD:Round-a-bout run at start of each set21, 17, 13, 9Slam Ball Catch, Single Ar...
04/11/2025

- [ ] Tues am - 04/11/25
Warm up Shuttles
WOD:
Round-a-bout run at start of each set
21, 17, 13, 9
Slam Ball Catch, Single Arm Sn**ch, Box Jumps, Tyre Flips
Hiit:
40 sec on, 20 sec rest (3 rounds)
Shuttle runs
Dead hang
Ground-Overhead's

Go to ground to finish.

- [ ] Monday - 03/11/251000m row8x press ups, 8x jack knifes(or toe2bar), 8x bicep curls, 8x KB swings, 8x slam ball cat...
04/11/2025

- [ ] Monday - 03/11/25
1000m row
8x press ups, 8x jack knifes(or toe2bar), 8x bicep curls, 8x KB swings, 8x slam ball catch
800m row
Repeat above set
600m row
Repeat above
400m row
Repeat above
200m row
Repeat above

Abs to finish

FriYay 31.10.25WOD 1 partner power4 roundsP1 followed by P2, work down through the list then synchro 1 min together at e...
30/10/2025

FriYay 31.10.25

WOD 1 partner power
4 rounds

P1 followed by P2, work down through the list then synchro 1 min together at end of each round:

10 x press ups
10 x SB catch
10 x box jumps
10 x KB single arm press (EAC)
10 x box Jack knife
10 x jumping lunges
End of odd numbered rounds = 1 min skipping
End of even numbered rounds = 1 min star jumps

WOD 2 Bike and Go
10 mins AMRAP
P1 - 10 cal assault bike
P2 - 2 x SB catch, 2 x SB thruster, 4 x burpees jumping twice over the SB
WW Run together to switch over

Round the world Abs - 6 mins- to finish

And just like that another week is in the bank…great work team…enjoy the rest days what ever you’re doing and see you next week for more of that ShedX goodness 🤩🙌👊

- [x] Thursday 30/10/25Reps per round: 4-6-8-12-14-16- Press ups- O/H Plate Lunges (ELC)- Sumo Deadlift- KB / LB Shoulde...
29/10/2025

- [x] Thursday 30/10/25
Reps per round: 4-6-8-12-14-16
- Press ups
- O/H Plate Lunges (ELC)
- Sumo Deadlift
- KB / LB Shoulder press
- Weighted Step ups
- Sit ups
- Farmer Carries (there & back x2)
- Skipping (30” initially - increase by 10” per round)
(30”-60” rest between rounds)

Hey - so cool to have back. It feels like you've been gone for AGES! - so I hope your holiday away felt like a nice long time too!!

Great job today guys - I almost enjoy watching all you peeps all chipping away at your own pace while you smash out another mornings workout - as much as enjoy smashing out mine!

Catch you back tomorrow as our Friyay Guest trainer runs us through our paces

Address

16 Puhinui Road Papatoetoe
Auckland
2104

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