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!

04/09/2025

FriYay Partner Power

1,2,3,4 shuttle warm up

9 minute magic
45s work 15s rest
3 rounds of each then run 🏃‍♂️

Set 1. 9 mins
- Press up claps - P1 left hand claps with P2 right at top of press up…switch and repeat
- Syncro drop squats
- Pausing plank up downs - P2 holds plank while P1 does the drop to elbows then back up…switch and repeat

After the 3 rounds TOD run 🏃‍♂️

Set 2. 9 mins
- seated slam ball twists - seated back to back pass SB to each other swapping direction at halftime
- frozen jumping lunges - P1 completes 3 then freezes in lunge position while P2 completes theirs…switch and repeat
- beastie burpees - P1 burpee to standing and while P2 does their one, complete one air squat jump…switching and repeating for the 45s

After the 3 rounds Roundabout Run 🏃‍♂️

Set 3. 9 mins
- seated v hold - sit facing each other and press soles of feet together and hold in top of V up position
- P1 5 x SB catch, P2 5 x star jumps …switch and repeat
- P1 dead hang, P2 inch worm press ups - switch at halftime

After the 3 rounds Old chain run 🏃‍♂️

The finisher.
Move the cone:
Cone supplied to each pair placed at brick wall.
P1 run to brick wall. Pick up cone - 5 kangaroo jumps and 5 walking lunges moves cone. Place on ground at end of last lunge…run back and tag P2 who completes same… completed when cone has been moved back to the shuttle line.

Lemon coconut slice made by and a caffeine hit supplied by was the reward this morning for working together through these 9 minute nasties 🙌🤩👊

Have a great couple of days RnR and see y’all back next week for more of that ShedX goodness 😍

Next weeks guest trainer was going to be Singh but he politely declined due to being in Mexico 🇲🇽…not jelly at all 🤢

…so it’s another recent addition to the Shed family who will be stepping up next FriYay…

Let’s go Jackson 👊

03/09/2025

- [x] Thurs 04/09/25
WOD. 2min rounds. 2 min rest between rounds.
20 Row cals. Amrap shuttles
20 shuttles. Amrap row cals
16 row cals. Amrap shuttles
16 shuttles. Amrap row cals
12 -> 4 …as per above…..

From the weather desk: The sun's starting to come out!! ☀️☀️☀️

See you apopo for a guest trainer FriYay Partner WOD …. And just quietly the word on the street is there’ll be bakibg to accompany the usual Friday espresso 💥

Get amongst it 🤩🙌👊

01/09/2025

- [ ] Tues am - 02/08/25
* WOD #1 - “Perfect Ten”
AMRAP in 10 minutes
10 SB Thrusters
10 Tricep dips
10 Box Step Ups (L+R‎ = 1)
10 Kick sits (L+R‎ = 1)

* WOD #2 - "Just a minute”
3 Rounds For Total Reps in 14 minutes
1 minute Burpees
1 minute Goblet Squats
1 minute Kettlebell Swings
1 minute Box Jump Overs
1 minute Rest

*WOD #3 - “What goes around”
2 rounds
Partner A:
Round-a-bout Run
Partner B:
10 Push ups
10 KB Fig. 8’s
(3x Sync burpees to swap)

Round-the-world Abs to finish….

…. another slogfest in the Shed this morning! - luckily we were the right men for the job!

Now we've got a couple of days off to think about what we've done!!

Good luck to who has his Police Fitness Test on Thursday Morning 🏃‍♂️ …We know you'll smash it - and look forward to you boasting about it when you're back to put US through our paces for the Friyay WoD!

I'll see the REST of you back on Thursday ready to go!! 🤩🙌👊

01/09/2025

- [x] “FELIX THE CAT” HERO WOD (01/09/25)
* 6 Rounds for Time
* 9 Burpees
* 9 Box Jumps
* 9 Pull-Ups
* 9 Thrusters
* 9 Toes-to-Bar
- WW Run between rounds

… then the Nice Lady got our abs out!

And just like that it's September!! 🌼

Spring is JUST around the corner - a massive round of applause 👏 to those of you who have recently started your ShedX journey in the coldest - wettest - darkest part of the year! (the workouts don't get any easier - but 'showing up' does!!)

Stay tuned for more info on the ShedX Coast to Coast event planned for early October. (oooooh - the intrigue, the mystery!!!)🤩🙌👊

29/08/2025

Todays “Blame it on Paul II” WOD was brought to you by Tip Top Trainer

Warm up:
6 minutes consisting of
1 minute Jumping Jacks
1 minute Inch worms
1 minute Air squats
Repeated

WOD 25 minutes to complete:
4 8 12 16 20 16 12 8 4
8 12 16 20 16 12 8
12 16 20 16 12
16 20 16
20
WWR at the end of each row
4 = 4 x push ups
8 = 8 x Wall balls
12 = 12 x burpees
16 = 16 x KB snatches
20 = 20 x KB swings

Round the world abs to finish…

It was a tough number from out guest trainer this morning…some commenting that it was the toughest WOD they’d done…sounds like they’re doing it perfectly then 🤩👊

Thanks Tania for the great work this morning in putting this together and delegating to Paul for the write up on the board…. “Working smarter not harder” right 😂

Have a well deserved break over the next couple of days team, and we’ll see you next week for another great bunch of workouts…and of course another guest trainer bringing their spin to the FriYay WOD 🤩🙌👊

27/08/2025

- [ ] Thurs 28/08/25
TRIPLE SWEAT (rowing cardio)
EMOM for 21 minutes
* Min 1: Row: (F) 10 cal-12 cal (M)
* Min 2: Burpees: (F) 10-12 (M)
* Min 3: Air Squats: (F) 20-24 (M)

HiiT
8 rounds
* 1 minute rowing (~85% effort for the whole minute.)
* 1 minute rest.

Abs to finish

This morning was definitely a ‘cup of tea and a lie down’ WOD (once I was back home!!). Nice work team, you stuck with it!

Tune in tomorrow for a guest⭐️ trainer morning not to be missed!

26/08/2025

- [x] Tue - 26/08/25
* AMRAP for time (40 mins)
* 10 KB Single Arm Sn**ch (EAC)
* 10 Inch Worms
* 10 Jumping Pull-Ups (Eccentric)
* 10 Kettlebell Swings
* 10 Walking lunges (L+R=1)
* 10 Knees-to-Elbows
* 10 Push Presses (long bar)
* 10 SB Catches
* 10 Burpees
* 10 Double-Unders (jump rope)

Don’t be confused… you didn’t miss the Shed this morning - I just forgot to post yesterdays photo - doh!!

Back Thursday - see ya’ll then

24/08/2025

- [ ] Mon - 25/08/25
4,3,2,1….Go
3-4 rounds of:
4 min
* Skiers - 40:20’s
- 30 sec rest
3 min
* 1min x KB shoulder press
* 1min x KB squats
* 1min x Press ups
- 30sec rest
2 min
* 1min x Russian twist
* 1min x Crunches
- 30sec rest
1 min
* KB Thrusters
- 30sec rest

ToD run then (more) Abs to finish!

Apparently it was ‘Boys Only’ day at the Shed this morning?!?!

We’ll see the rest of ya’ll tomorrow 🤩🙌👊

22/08/2025

FriYay is in the bank peoples !!!!

Boom - that’s how you dooz it! Thanks .

Next Friyay’s trainer is a debut for - already looking forward to it!!

It’s the weekend peeps! - find a way to spoil yourself somehow, and we'll see ya next week for more of that ShedX goodness 🤩🙌👊

21/08/2025

- [x] Thursday 21/08/25
* AMRAP WOD - 25(ish) mins:
250m ROW, 40m Farmer Carry, 20m Overhead carry, 40m Shoulder carry, 20m KB Walking Lunge:
* EMOM WOD - 8 min blast:
Odd Minutes
5 lunges on the R] leg (KB racked on L] shoulder)
5 lunges on the L] leg (KB racked on R] shoulder)
5 push-ups on KB
Even Minutes
5 KB swings
5 KB upright rows (KB to ground each time)
5 KB thrusters

Gotta love that feeling when you FINALLY warm up and get all hot & sweaty at the Shed on another 4 degree morning - only to then cool down again when your clothes are all damp and then you’re worse off?!?! (p.s. I’m SO sick of being cold!)

Meanwhile ’s been at it AGAIN!! Welcome along to his newest recruit !! (with arms THAT size I can only assume Rob didn’t twist it behind your back to get you here, so we’re glad you’re here of your own free will!). If you can show up on a bitterly cold morning like this morning and still smile for the photo at the end I think you’ll fit in just nicely!)

Tomorrow’s Star Trainer is Dennison so it’ll be standing room only in the Shed tomorrow morning. Set your alarms 3 minutes earlier than usual so you don’t miss out!!

18/08/2025

- [ ] TUESDAY - 19/08/25
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 (7 mins)
5x each of:
* Squat Jumps
* Box Tricep Dips
* SB Catch
* Box Jumps

Rest day tomorrow whanau….see you back Thursday 🙌🤩👊

17/08/2025

- [x] Monday (18/08/25)
* 10 Burpees
* 1 Strict Pull Up (or ecc lower)
* 10 Air Squat Jumps
* 1 Strict Pull Up
* White Wall Sprint
* 30 seconds Rest
* 10 Push-Ups
* 1 Strict Pull Up
* 10 Sit-Ups
* 1 Strict Pull Up
* White Wall Sprint
* Rest till recovered

- Abs around the world to finish

Eeesh - you’d think after all these years at the Shed Mr Ryan would know better than to program a WOD like this that completely EMPTIES the tank!! - and yet here you go... and its only Monday ….

🤣🤩🙌👊

Address

16 Puhinui Road Papatoetoe
Auckland
2104

Website

http://shedx.co.nz/

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