Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Always Fit League – WOM’s Oct 15.1A & 15.1B (http://alwaysfitleague.com/category/woms/)


Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Load 1 – 35kg/25kg Clean & Jerk, 30 reps

Load 2 – 60kg/40kg Clean & Jerk, 30 reps

Load 3 – 75kg/50kg Clean & Jerk, 30 reps

Load 4 – 95kg/60kg Clean & Jerk, as many reps as possible


Score = Total Reps (Record Time of 30 th rep on each load)


*See http://alwaysfitleague.com/category/woms/ for Loading variations for the different divisions


There is then a 1 min transition into WOM 15.1b.


WOM OCT 15.1b

Complete as many reps as possible in 3 min of:

Muscle-up’s (rings) or appropriate scaling

*See http://alwaysfitleague.com/category/woms/ for scaling variations are indicated below for the different



Score = Total Reps (Record your body mass in kg’s)




2) With the remaining time practice anything you need to work on!

Cool-down/Trigger Ball/Foam Roll/Stretch


Featured Image – Featured Image – Jason Smith completes AFL’s WOM Oct 15.1A & B (Click

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