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!

- [x] Tues am 16/12/24Pyramid WOD:1 2 3 4 5 6 7 6 5 4 3 2 1 2 3 4 5 6 5 4 3 2 1 2 3 4 5 4 3 2 1 2 3 4 3...
15/12/2025

- [x] Tues am 16/12/24
Pyramid WOD:

1 2 3 4 5 6 7 6 5 4 3 2
1 2 3 4 5 6 5 4 3 2
1 2 3 4 5 4 3 2
1 2 3 4 3 2
1 2 3 2
1 2
1

1 = roundabout run
2 = 7x Seated Jack knives
3 = 7x push ups
4 = 7x box jumps
5 = 7x KB thrusters
6 = 7x burpees
7 = 7x jumping lunges (L+R=1)
work your way through pyramid from L) --> R), top --> bottom

10 min EMOM
5x Seated Jack knives
4x push ups
3x box jumps
2x KB thrusters
1x burpee

Don't ya just hate it when you've already done your 100 pushups for the day, and then 'that guy' adds another 103 pushups into that mornings WOD!!!….

Put Tuesday 23rd in the dairy folks….

SHORT WoD on Tuesday to make room for ALL the FOOD that everyone will bring to share for breakfast!! 🤩🙌👊

- [ ] Mon am - 15/12/25* WOD 1: AMRAP for time4x NOT-Russian (SLOW) back squats (4-6 seconds travel time each way)5x Ro...
14/12/2025

- [ ] Mon am - 15/12/25
* WOD 1: AMRAP for time
4x NOT-Russian (SLOW) back squats (4-6 seconds travel time each way)
5x Romanian Dead Lift (bar stays off the ground)
6x Bulgarian Split Squats each leg (Slow)
1x round about run
* WOD 2: EMOM - +1 rep each round!! (10 mins)
odd: 8x DL (touch and go), 9, 10, 11, 12
even: 10x burpees, 11, 12, 13, 14

See y’all tomorrow for another installment of the best way to start the day 🤩🙌👊

FRIDAY 12TH DEC.....Ooooo closer xmas yayAmrap down and then back upBuy in TOD8 front squats LB15 burpees7 front squat...
11/12/2025

FRIDAY 12TH DEC.....Ooooo closer xmas yay
Amrap down and then back up

Buy in TOD
8 front squats LB
15 burpees
7 front squats
20 pull-ups
6 front squats
25 wall balls
5 front squats
30 ring dips
100 hollow rocks
Then back up again

Done and dusted for the week with xmas songs and coffee... cadbury favorites
👊
Enjoy the weekend and see you all next week. Next Friday's trainer Hannah 😉😊

- [x] Thursday - 11/11/25 Tabata 25:10 - 4 sets per station (32 min)* S1: Active Hang * S2: Assault Bike* S3: Battle ...
10/12/2025

- [x] Thursday - 11/11/25
Tabata 25:10 - 4 sets per station (32 min)
* S1: Active Hang
* S2: Assault Bike
* S3: Battle Ropes
* S4: Drop Squats
* S5: KB Swings
* S6: Horizontal Row
* S7: Ski Erg
* S8: Box Step Ups
* S9: SB Catches
1:30 min rest between stations (includes Chain Run)
- ‘Round the world’ Abs

Be afraid… be VERY afraid…

Tomorrow the PUNISHER returns!!

- [ ] Tues - 09/11/25AMRAP - 25mins10 SlamBall Thrusters5 Overhead SlamBall Lunges (L+R=1)10 SlamBall Over Shoulders5 Bu...
09/12/2025

- [ ] Tues - 09/11/25
AMRAP - 25mins
10 SlamBall Thrusters
5 Overhead SlamBall Lunges (L+R=1)
10 SlamBall Over Shoulders
5 Burpees Over Ball
10 SlamBall catches
5 Wall Ball Shots
ToD run

Tyre Drag ‘Fish’ Relays x3

Abs with the nice lady to finish

The sweat drops were flying and flowing as we worked through these challenges this morning….great mahi team…🥵

See y’all Thursday for more of the ShedX goodness 🤩🙌👊

- [ ] Monday am 8/12/25WOD #1 - 16 min roundGate: TOD run17 15 13 11 9. KB Swings17 15 13 11 9. Burpees1x ...
08/12/2025

- [ ] Monday am 8/12/25

WOD #1 - 16 min round
Gate: TOD run
17 15 13 11 9. KB Swings
17 15 13 11 9. Burpees
1x ‘fish’ shuttle between rounds - Overhead KB carries - single arm

WOD #2 - 16 min round
Gate: TOD run
17 15 13 11 9. KB Upright row
17 15 13 11 9. Press-ups
1x ‘fish’ shuttle between rounds - Walking Lunges there - run back

Abs!

Today’s WOD was brought to you by an absolute planker 🤔We sweated a lot though.The WOD consisted of going across numeric...
05/12/2025

Today’s WOD was brought to you by an absolute planker 🤔
We sweated a lot though.
The WOD consisted of going across numerically and back again doing the exercise that corresponded with the number that amount of times
Then move down to the next line dropping off one exercise at a time
Sounds complicated but it isn’t
1=Roundabout Run
2= KB thrusters
3= toe to bar
4=box jumps
5=push ups
6=air squat jumps
7=KB swings
8=burpees

Round Two
Everyone planks while one player sprints just past the fish and back
Then tags the next person to sprint while they join the planking group
Annnnneeeeeyyyyyway!
It was hard work and we loved every minute of it
Have a great weekend whanau
Next weeks WOD is brought to you by Paitai

- [x] Tuesday 02-11-25 (TABATA 40:20’s)Partner stations: 2x at each station then rotate* Rower* Single Leg Hip Extension...
01/12/2025

- [x] Tuesday 02-11-25 (TABATA 40:20’s)
Partner stations: 2x at each station then rotate
* Rower
* Single Leg Hip Extensions (swap at 1/2 time)
* Sledge Hammers
* Banded sprints (P1 then P2)
* Battle Ropes
* TRX Horiz Row
* Ski Erg
* Split squats [L) then R)]
Round-a-bout Run
- then repeat stations above again.
*HiiT the ground to finish!

Welcome back Poko 🤩🙌👊

- [ ] Monday- 01/12/25WOD #1 * AMRAP For Time (25 mins) * 10x Toe-2-Bar * 15x Squat Jumps * 20x KB Single Arm ...
01/12/2025

- [ ] Monday- 01/12/25
WOD #1
* AMRAP For Time (25 mins)
* 10x Toe-2-Bar
* 15x Squat Jumps
* 20x KB Single Arm Swings
* Top of Driveway Run
* 10x Chest-to-Bar Pull-Ups
* 15x KB Goblet Squats
* 20x Alt KB Sn**ch (ERC)
* Top of Driveway Run
WOD #2
4x Elevated Pistol Squats each leg
2x Single Arm O/Head KB carry shuttles

Abs to finish

Just realised I owe EVERYONE a big apology - I didn't play my famous Christmas workout music even though it's December now!!!

sorry!!!

I'll do better next time - bahahahahahaha

😬😬😬😬

* Partner WOD: P1 works while P2 ‘rests’ | 3x sets of exercise each partner before moving to next | ‘work’ time increas...
29/11/2025

* Partner WOD: P1 works while P2 ‘rests’ | 3x sets of exercise each partner before moving to next | ‘work’ time increases each round
Rnd 1 = 10” work
Rnd 2 = 20” work
Rnd 3 = 30” work
Rnd 4 = 40” work

SB Catch
In Place Sprints (high knees)
Burpees
Air Squat Jumps
(2 min rest between each round)

* EMOM (alt rounds) for 8 minutes
* 15x KB Swings
* 10x KB Thrusters

- Ab’s and stretches to finish

- [ ] Thurs 27/11/25. HiiT 1: AMRAP for time (20 mins this morning)19 Cal aBike / 25 Cal Ski13x Thrusters9x Chin upsWW ...
29/11/2025

- [ ] Thurs 27/11/25.
HiiT 1: AMRAP for time (20 mins this morning)
19 Cal aBike / 25 Cal Ski
13x Thrusters
9x Chin ups
WW Run

HiiT 2:
Cal Ski: 25, 21, 17, 13 - Cal aBike: 19, 16, 13, 10
Thrusters: 13, 14, 15, 16
Chin Ups: 7, 9, 11, 13
Inch worm: 3x

Abs to finish

- [x] Tue 25/11/25: Partner WOD’s- WOD #1* 12 Min AMRAP * P1 - 16(F) - 20(M) cal row * P2 - 12x SB catches + 1...
24/11/2025

- [x] Tue 25/11/25: Partner WOD’s

- WOD #1
* 12 Min AMRAP
* P1 - 16(F) - 20(M) cal row
* P2 - 12x SB catches + 12x Bulgarian Split Squats (each leg)
- WOD #2
* 12 Min AMRAP
* P1 - 13(F) - 15(M) cal row
* P2 - 6x Pull Ups + 12x Tricep Dips - off box
- WOD #3
* 12 Min AMRAP
* P1 - 13(F) - 15(M) cal row
* P2 - 10x Toe-2-Bar + 12x Ground-2-Overhead [weight plate]

This morning ran like a well oiled (rowing) machine!!

What a treat to train outside in the daylight!!

See ya'll back Thursday 🤩🙌👊

Address

16 Puhinui Road Papatoetoe
Auckland
2104

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