ShedX

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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!

30/10/2026

30.10.26
TGIF - Thank God I’m Finished
30 secs on 10 secs off
x2 @ each station

-Lunges
-Devil press
-Goblet Squats
-SB catches
-Plate halos
-Battle ropes
-Pull ups
-Plank jacks
-Surrenders
-KB swings

Nice Lady Abs to finish

Our guest FriYay trainer Rebekah’s message for your Friday evening:

Thanks team for showing up for another week and putting in the mahi! 💪🏼 Thanks for the opportunity to lead this week’s WOD!

I’ll leave this space open for the next couple of days to see if we have a volunteer keen to lead next Friday’s WOD. Perhaps someone who’s been MIA for a little while? 🤔😂

If we don’t get any volunteers, someone will be volunTOLD! 👀🤣

29/10/2026

- [x] Thurs am - 30/10/26
AMRAP for time
* 8 calorie Assault Bike
* 7 Tire flips
* 6 Fish Shuttles
* 5 Chest-2-Bar Pull-Ups
* 4 Burpees over Ball
* 3 Bear Complexes
(1 bear complex comprises of: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press.)
* 200m Ski Erg
* 1 round-a-bout Run

Don't you just love it when your friends and colleagues tell you that you're 'so lucky' to be fit? Funny how consistently waking up in the dark - rain, hail or cold, and dragging yourself off to ShedX to run yourself ragged makes you suddenly 'lucky' huh??

27/10/2026

- [ ] Tuessday 27/10/26
5 rounds for time:
* 10 Bulgarian split squats (L leg)
* 10 incline push-ups
* 10 Bulgarian split squats (R leg)
* 10 burpees

For Time
* 03-06-09-12-15-18-21-24-27-30-33-36 Jumping Jacks
* 12-11-10-09-08-07-06-05-04-03-02-01 Pike Push-Ups
With a running clock, as fast as possible perform the prescribed work in the order written.
Athlete must perform 3 Jumping Jacks and 12 Pike Push-Ups before moving on to 6 Jumping Jacks and 11 Pike Push-Ups and so on.

EMOM (for time)
10x Box Tricep Dip + 10x KB Swing
11x Box Tricep Dips +11x KB Swings
12x Box Tricep Dips + 12x KB Swings
etc….

Round the world Abs to finish

25/10/2026

Monday 26.10.26
Holiday Bonus WOD

Warm up:
Shuttles with 5 x ⭐️ jumps, 4 x froggy squats, 3 x press ups, 2 x air squats, 1 x inch worm

WOD 1 Labour of Love ❤️
30 min AMRAP

P1 does 10 then P2 does 10….

L unges (L + R = 1)
A frame press ups
B urpees
O nce through the rings
U p down plank (L +R = 1)
R esistance band sprint

D ips Tricep
A ir squat jumps
Y ou run to the
roundabout together

WOD 2
P1 - Hang
P2 - KB shuttles - overhead there, shoulder rack back, farmer there and back
Switch and repeat…

Round the world abs to finish.

Great effort this morning team to partner up and push through the mahi…consistency is key and as a collective we are smashing it out of the park…too good 🙌🤩👊
Enjoy the rest of the day whatever you’re doing…how can you not after a start like that right 😎

See y’all tomorrow when normal service at the Shed returns @ 05:30
🙌🙌🙌🙌🙌🙌🙌🙌🙌

24/08/2026

Tuesday 25.08.26
WOD 1: Does it double? For time
Round 1
5 x Burpees
Round 2
5 x Burpees, 10 x Push ups,
Round 3
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips,
Round 4
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips, 40 x Sit ups
Round 5
5 x Burpees, 10 x Push ups, 20 x Tricep Box Dips, 40 x Sit ups, 80 x Air Squats

WOD 2 Just a Minute (16 minutes)
Work for the whole minute and straight into the next…. 4 rounds

Min 1: Skipping
Min 2: Plank
Min 3: Standing Knee to Elbow Ab twists
Min 4: Rest

WOD 3: Plus one 4 min EMOM
Min 1 = 2 burpees, 3 Push ups, 4 Tricep Box Dips, 5 Sit ups, 6 Air Squats…then rest the remainder of the minute…
For every subsequent minute add one to the count for every exercise 🥵

Round the World Abs to finish.

Great mahi this morning team…this was as much a mental game as it was physical so top effort to persevere and smash it out 💥

Have a choice day 🤩🙌🤩👊

23/08/2026

Monday 24.08.26

WOD 1: 5 rounds - 10 minutes

Minute 1 - skipping
Minute 2 - 15 (M) / 10 (F) x Press Ups
(Rest the remainder of the minute)

WOD 2 AMRAP 25 min

WWR then 10 burpees

Roundabout run then 15 Air Squats

Top of Drive run the 20 Alternate V Ups

Roundabout run then 15 Air Squats

WWR then 10 burpees

Round the world Abs to finish….

It was a whole heap of running on the menu this morning so great work team in getting it done.

Have an awesome day 🤩😎🤩

20/08/2026

Yeah…Friday 21/08/26

WARM UP - 8 mins

Roundabout jog
AMRAP for rest of time:
10 star jumps
10 good mornings
10 air squats
10 shoulder taps

WOD - 25 Min AMRAP

25 KB swings
5 burpees
25 KB thrusters
5 burpees
25 metre KB suitcase carry - (switching sides at cone)
5 burpees
25 sit ups
WW run

Finisher…
☕️🧁🍪

Awesome effort everyone 💪🏽😅
Have a great weekend 🌞

And extra thanks this morning to Paul, Maria and Poko for bringing the treats.
Ryan for making great coffee.

20/08/2026

- [x] Thurs 20/08/26
Partner Stations:
* 45” WORK : 15” REST
* 4x rounds each station
- (Partners perform alternate exercises simultaneously and swap each round - so will perform each ‘exercise’ twice per station)
1. AB / Single Leg Hip Ext
2. Row / Tricep Dips
3. Ecc Jumping Pull Up / Air Squat
4. KB Swings / Plank
5. Battle Rope / Burpees
6. KB Bicep curls / Push Up
- (90 sec rest between stations incl WW run)

Banded fish sprints

Abs to finish!

18/08/2026

- [ ] Tues - (18/08/26)
WOD #1: Chipper Rowing Team (of 3) Workout
P1 rows while P2 completes exercise & P3 runs shuttles - then switch, moving down the list as you go:
AMRAP for time
P1 P2 P3
25-calorie row 50 air squats 5x Shuttles
20-calorie row 40 KB swings 4x Shuttles
15-calorie row 30 Sit Ups 3x Shuttles
10-calorie row 20 Press Ups 2x Shuttles
10 burpees 10 burpees 10 burpees

WOD #2: Psycho Syncro Team Workout (3+ per team)
As a team of 3 perform the following exercises synchronised - AMRAP for time
- 10x Air Squats
- 8x Inch worms
- 6x Sit Ups
- 4x Press Ups
- White Wall Run

Woohoo - that session was so exhausting to watch I've only just recovered the strength to post it!!
Well done X'ers!!

Catch you tomorrow for more of the same only different!

17/08/2026

- [ ] MONDAY - 17/08/26
5x rounds of:
10 Dead Lifts
8 Front Squats
6 Power Cleans
4 Push Press
6 Burpees over Bar
8 Box Jumps
10 Push ups

EMOM (10 mins)
5x each of:
* Squat Jumps
* Box Tricep Dips
* SB Catch
* Box Jumps

Round the world abs

It was an honour to be present at the Shed this morning with the current reigning monarchs of ShedX!!

Great mahi team….see the rest of you loyal subjects tomorrow 🙌🤩👊

Address

16 Puhinui Road Papatoetoe
Auckland
2104

Website

http://shedx.co.nz/

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