Creative Cardio

Creative Cardio We meet at the parallel bars daily at 9.00am at Hawthorne Park, Hawthorne Road side. Look for the Cr Weekdays at the parallel bars at Hawthorne Park.

19/01/2023

Friday, 20th of January.
9am WOD
In Teams of 2
“I Go U Go” 30min. AMRAP
3 Burpees
6 AbMat Sit-ups
9 Air Squats

18/01/2023

Thursday 19th of January.
WOD - Team EMOM
Every minute on the minute Team A completes 10 reps of the first exercise while Team B rests then it's Team B's turn to complete the reps while Team A rests, then together they complete 10 reps of the cardio exercise – rest for the remainder of the minute.
Station #1.
Team A: 10x Deadlift
Team B: 10x Deadlift
Together: 10x Glute Lunge
Station #2.
Team A: 10x High Pull
Team B: 10x High Pull
Together: 10x Hang Power Clean
Station #3.
Team A: 10x Push-ups
Team B: 10x Push-ups
Together: 10x Squat Thrusts
Station #4.
Team A: 10x Bent Over Row
Team B: 10x Bent Over Row
Together: 10x Dumbbell Swings
Station #5.
Team A: 5x Weighted Sit-ups
Team B: 5x Weighted Sit-ups
Together: 10x Plank Jacks
Station #6.
Team A: 10x Double Dumbbell Hang Sn**ch
Team B: 10x Double Dumbbell Hang Sn**ch
Together: 5x Thruster
FINISHER
ADD ONE ROUND OF
20 OF THE FIRST EXERCISE
10 OF THE SECOND EXERCISE

17/01/2023

Wednesday, 18th of January.
E5MOM x5
Run 200m
12 Single Arm Sn**ch (L)
Run 200m
12 Single Arm Sn**ch (R)

16/01/2023

Tuesday, 17th of January.
Carry Over
Round One – Starts with 2 exercises (A + B) – twice through, so 30s work : 15s rest x 4.
A or B will carry over into round two.
Round Two – 2 new exercises (C + D) plus the one carried over from round one (A or B) This round has 3 exercises in total- twice through, so 30s work : 15s work x 6. C or D will carry over into round three.
Round Three – 2 new exercises (E + F) plus the one the one carried over from round one (A or B) and the one they carry over from round two (C or D). This round has 4 exercises in total – twice through, so 30s work : 15s rest x 8.
Set #1.
A: Bicep Curl with Curtsy Squat | B: Single Leg Weight Pass
C: Deadbug Lat Pullover | D: Floor Press
E: Zombie Sit-up + Backward Fold | F: Hamstring Roll-out
Set #2.
A: Cross Body Curls | B: Upright Row
C: Kettlebell Swing | D: Sumo Deadlift High Pull
E: Hollow Body to Toe Touch | F: Plank Down Dog to Toe Tap
Set #3.
A: Devil's Press | B: Man Maker
C: Dumbbell Toe Taps | D: Two Footed Jump Over the Dumbbells
E: X-Ups | F: Snow Angel

15/01/2023

Meet at the toilet block ☔️

15/01/2023

Monday, 16th of January.
WOD
6 Rounds (Not for Time)
UNBROKEN
12 Power Clean
12 Push Jerk
12 Power Clean & Jerk
Rest for 1-2 Minutes

12/01/2023

Friday, 13th of January.
8.30am Boxing
9am WOD
10x 10 Reps of Strength + 20s Cardio
Round #1.
Sumo Deadlift HP
Forward, Backward Run
Round #2.
Kettlebell Swing into Bottom-up Hold
Mountain Climbers
Round #3.
Goblet Squat
Side Shuttle
Round #4.
Tripod Get-up
Mountain Climbers

11/01/2023

Wednesday, 12th of January.
WOD
10 Down to 1 | 1Up to 10 | 10 Reps
Set #1.
Chest Press | Lat Pullover | Lying Single Leg Touch Downs
Set #2.
Bicep Curl | Triceps Extension | Russian Twist
Set #3.
Glute Bridge | Weighted Sit-up | Lying Leg Raise (L+R)
Set #4.
Plank Shoulder Tap (L&R=1) | Superman | Reverse Rolling Crunch

10/01/2023

Wednesday, 11th of January.
20min. EMOM
2 Double DB Sn**ch
4 Push-ups
6 Row
8 Press
10 Deadlift
Rest for remainder of the minute.

09/01/2023

Tuesday, 10th of January.
4X E5MOM
Run 400 Meters
30 KB Swings
30 Air Squats

08/01/2023

Monday, 9th of January.
FAST 20S - SLOW 40S - 10S REST
Station #1.
Push Press - Seesaw Overhead Press
Station #2.
Devil's Press - Man Maker into Squat Clean Thruster
Station #3.
Deadlift Hops - RDL
Station #4.
Roll-ups - Turkish Get-ups
Station #5.
Thruster - Frog Squats
Station #6.
Single Arm Dumbbell Sn**ch - Upright Row
Station #7.
Split Jacks - Forward Scale
Station #8.
Bear Squat - Kneel to Standing
Station #9
Two Footed Jump Over the Dumbbell - Glute Lunge
Station #10
Nose2Knee - Slow Bicycle

05/01/2023

Friday, 6th of January.
8.30am Boxing🥊
9am WOD
25min. AMRAP
One partner works at a time.
Partner 1:
• 50 Skips
• 10 OH Lunges
• 5 Broad Jump
Partner 2:
• 15 KB Swings
• 15 Deadlift
• 10 Bent Over Row

Address

Hawthorne Park, Hawthorne Ro
Hawthorne, QLD
4171

Opening Hours

Monday 9am - 10am
Tuesday 9am - 10am
Wednesday 9am - 10am
Thursday 9am - 10am
Friday 9am - 10am

Telephone

+61438400150

Website

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