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!

07/01/2026

Thurs 08.01.26

AMRAP

Row. WW Run.
1000m. X1

750m. X2

500m. X3

250m X4

Every 5 minutes a timer will sound which signals a 30s “rest” where 20 press ups are completed before resuming wherever you were in the workout….

Once you get finished with the last of the 4 runs…start again at the top with the 1000m and work on down again 🥵

It was lots of rowing and running for the fab 4 this morning… in the allocated time max m rowed equaled just under 4500m.

See you tomorrow AM for a partner WOD to end the week 🤩🙌👊

06/01/2026

Tues 06.01.26

EMOM
10 mins

Odd - 10 press ups then 20 plank hip touch
Even - 30 sec skipping

WOD - 5 rounds
4 x Burpees
6 x Toe 2 Bar
8 x Box Step Ups
10 x Press Ups
12 x Touch n Go Long Bar Deadlifts
14 x Weight plate ground to overhead

WW Run between rounds

Great work this morning team…rest day well earned for tomorrow….see y’all Thursday for more of that ShedX goodness 🤩🙌👊

05/01/2026

Mon 05.01.26

EMOM
10 mins

Odd - 10 press ups then 10 alt v ups
Even - 50 sec rowing

WOD - 7 rounds

7 x
- Press ups
- Seated Jack knife
- Air Squats
- SB catch
- KB Single Arm Press L + R = 1
250m Row

It was all about getting the hundy press ups out the way again this morning 🤪….

Same time apopo 🤩🙌👊

30/12/2025

Tues 30.12.25

EMOM
10 mins

Odd - 10 press ups then 10 canoe crunch
Even - 30 sec box side hops

WOD - 7 rounds

7 x
- Press ups
- Seated box Jack knife
- Jumping Lunges L+R =1
- SB catch
- once through the rings

Roundabout Run between rounds

It was same same but different at the Shed this morning….a variation on yesterdays but a killer workout just the same 🤩🙌👊

28/12/2025

Mon 29.12.25

EMOM ONE
10 mins

Odd - 10 press ups then 10 Alt V ups
Even - 30 sec ⭐️ jumps

WOD - 5 rounds
4 x Burpees
6 x Toe 2 Bar
8 x Box Step Ups
10 x Press Ups
12 x Touch n Go Long Bar Deadlifts
14 x KB Single Arm Press (EAC)

WW Run between rounds

EMOM TWO
6 mins

Odd - Weighted Shoulder Flys for 30 sec (Poko Shoulders)
Even - Plank Hip Touch for 30 sec

This morning it was all about getting our 100 press ups done as part of the workout… those coupled with the other exercises left us both pretty gassed by the time 6:30 rolled around…

Same time tomorrow 🤩🙌👊

22/12/2025

- [ ] Tues am 23/12/25
* 12 Days of Shedmas WOD
On the ____ day of Shedmas, my trainer gave to me:
- [1st] : a Squat Jump & a Burpee
- [2nd] : 2 Toe-2-Bar
- [3rd] : 3 Box Jumps
- [4th] : 4 Push Press
- [5th] : 5 Power Cleans!
- [6th] : 6 Long-bar Deadlifts
- [7th] : 7 Seated Jackknives
- [8th] : 8 Incline Push-Ups
- [9th] : 9 Kettle-Bell Swings
- [10th] : 10 Upright Rowers
- [11th] : 11 Russian Twisties
- [12th] : 12 Jumping Lunges

We worked through the days JUST long enough to justify the food!!

Wishing ALL our wonderful ShedX peeps the Merry-est-ist and most Amaze-ballz Christmas ever!

Thanks for making the tough choice to wake up in the dark and head out into the unknown for whatever was on my mind that morning.

Life's an ongoing series of small choices played out over time - and I'm grateful you choose to make one of your first decisions to show up to the Shed (and so is your heart, your muscles, your lungs, and your brain!)

Let's do it all over again next year!! ❤️

21/12/2025

- [ ] Mon - 22/12/25

This mornings WOD
* Deadlifts: 10-9-8-7-6-5-4-3-2-1
* Burpees: 8x each round
* Power Cleans: 10-9-8-7-6-5-4-3-2-1
* Slam ball thrusters: 8x each round

Partner HiiT
3x rounds of Band Restricted Fish Sprints

🎼Last Shedmas I gave you my heart...
But the very next day you ate it away! 🎵

Yes that's right team - Breakfast is ON tomorrow morning to finish our formal classes for the year - "bring a plate" and we're away!

We'll quickly run through the 12 days of Shedmas first (just incase you were concerned we were just going to eat!)

Wear your most Christmassy workout gear and accessories!

ho ho ho
🧑‍🎄

19/12/2025

Friday 19/12/2025

5 rounds
10 burpee box jumps
12 Bulgarian split squats
White wall run

4 rounds
10 front squats
12 push ups
Roundabout run

3 rounds
10 wall balls
Fish farmers carry
Driveway run

‘Twas the week before Christmas and Friyay guest trainer Hannah absolutely smashed us….

Have a great pre Xmas weekend peeps….business as usual 05:30 Monday and Tuesday 🤩🙌👊

17/12/2025

- [x] Thurs 18/12/25

* Todays WODs (complete below any way you want)
#1 ROW 800m
40 LB Push Press
#2 ROW 800m
40 LB Bent over Rows
#3 ROW 800m
40 LB Close Grip Rotational Push Ups
#4 ROW 400m
20 LB T’n’Go Dead Lifts

Abs to finish

Make sure you're there tomorrow morning as puts us through our paces!

(no pressure - but I'm hoping for a palindrome themed WOD!!)

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!! 🤩🙌👊

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 🤩🙌👊

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 😉😊

Address

16 Puhinui Road Papatoetoe
Auckland
2104

Website

http://shedx.co.nz/

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