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NEW BLOG POST: Recruitment 2.4: Officer Selection Boards

https://www.adffitness.com.au/…/recruitment-2-4-officer-se…/

For candidates applying to become as Officer within the Australian Defence Force, the Officer Selection Board (OSB) is the final step in the recruitment process. Everything that you have done up to the time of the OSB has provided defence with a basic understanding of your potential through how you present yourself in the present and what you have done in the ...past. This has given ADF recruitment enough confidence in your potential to put you forward for the real test. The objective of the OSB is to identify candidates that have the confidence, problem solving abilities and ability to be effective in challenging or difficult situations.

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For candidates applying to become as Officer within the Australian Defence Force, the Officer Selection Board (OSB) is the final step in the recruitment process. Everything that you have done up to the time of the OSB has provided defence with a basic understanding of your potential through how you…
adffitness.com.au

WOD#78:

https://www.adffitness.com.au/wod/workout-day-78/

5 Rounds for time:

...

Run 400m
15 Thrusters (42/30 kg)

WARM UP:

Calf Stretch
Samson stretch
Spiderman stretch
5 x Inch worm Push-up
5 x Broad Jumps
Jog 200m

Warm Up Thrusters

https://www.adffitness.com.au/wod/workout-day-78/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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5 Rounds for time: Run 400m15 Thrusters (42/30 kg)WARM UP:Calf StretchSamson stretchSpiderman stretch5 x Inch worm Push-up5 x Broad JumpsJog 200mWarm Up Thrusters
adffitness.com.au
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WOD #77:

https://www.adffitness.com.au/wod/workout-day-77/

10 Sets of 1:...
Back Squat

Super set with:
Weighted Pull-up

WARM UP:
Samson Stretch
Spiderman Stretch
Chest Stretch
Lat Stretch
Active Shoulder Hang
10 x Air Squat
5 x Pull-up
Warm-up sets at 50%, 70%, 80% and 85%

Scaling:
Deadlift if you cannot squat
Banded Pull-up or Bench Press

https://www.adffitness.com.au/wod/workout-day-77/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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10 Sets of 1: Back Squat Super set with: Weighted Pull-up WARM UP: Samson Stretch Spiderman Stretch Chest Stretch Lat Stretch Active Shoulder Hang 10 x Air Squat 5 x Pull-up Warm-up sets at 50%, 70%, 80% and 85% Scaling: Deadlift if you cannot squat Banded Pull-up or Bench Press
adffitness.com.au

WOD #76:

https://www.adffitness.com.au/wod/workout-day-76/

40 Minute AMRAP:

...

60 Double Unders
50m Farmers Carry (32/24 kg)
40 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
5 Burpees

WARM UP:
Calf Stretch
Samson Stertch
Torso Rotation
3 Rounds:
10 second Active Shoulder Hang
10 x Glute Bridge
10 x Toes to bar
10 x Broad Jumps
10 x Dumbbell push press (15/10 kg)
Run 200m

SCALING:
Change double unders to 120 single skips
Reduce weight of Farmers Carry
Lunges instead of squats
Push-up from knees or dumbbell press
Banded Pull-ups

https://www.adffitness.com.au/wod/workout-day-76/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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40 Minute AMRAP: 60 Double Unders 50m Farmers Carry (32/24 kg) 40 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups 5 Burpees WARM UP: Calf Stretch Samson Stertch Torso Rotation 3 Rounds: 10 second Active Shoulder Hang 10 x Glute Bridge 10 x Toes to bar 10 x Broad Jumps 10 x Dumbbell push press (15/10...
adffitness.com.au

WOD #75:

https://www.adffitness.com.au/cardio/workout-day-75/

5 Rounds for time:

...

20 Overhead Squats (42/30 kg)
20 Power Cleans (42/30 kg)
20 Push ups
Run 400m

WARM UP:
Calf Stretch
Samson Stretch
Spiderman Stretch
Torso Rotations
Thoracic Bridge
3 Rounds:
10 x Jumping Lunges
5 x Medicine Ball Cleans (20/14 lbs)
5 x Medicine Ball Thrusters
10 sec Active shoulder hang
Jog 200m

SCALING:
Reduce weight of OH Squat or change to front Squat
Reduce weight of Power Clean or change to deadlift
Reduce reps of Push-ups or move to knees.

https://www.adffitness.com.au/cardio/workout-day-75/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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5 Rounds for time: 20 Overhead Squats (42/30 kg) 20 Power Cleans (42/30 kg) 20 Push ups Run 400m WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations Thoracic Bridge 3 Rounds: 10 x Jumping Lunges 5 x Medicine Ball Cleans (20/14 lbs) 5 x Medicine Ball Thrusters 10 sec Active shoulde...
adffitness.com.au

WOD #74:

https://www.adffitness.com.au/wod/workout-day-74/

5 sets of 3:...
Squat Clean

5 sets of 3:
Split Jerk

WARM UP:
Samson Stretch
Spiderman Stretch w/ torso rotation
Glute Bridge
Chest Stretch
5 x Burpee Broad Jumps
Burgener Warm-up

SCALING:
Replace Squat clean with either a Power Clean or Front Squat
Replace Split Jerk with Push Jerk, Push Press, or shoulder press

https://www.adffitness.com.au/wod/workout-day-74/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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5 sets of 3: Squat Clean 5 sets of 3: Split Jerk WARM UP: Samson Stretch Spiderman Stretch w/ torso rotation Glute Bridge Chest Stretch 5 x Burpee Broad Jumps Burgener Warm-up SCALING: Replace Squat clean with either a Power Clean or Front Squat Replace Split Jerk with Push Jerk, Push Press, or shou...
adffitness.com.au

WOD #73

https://www.adffitness.com.au/wod/workout-day-73/

For Time:...
60 Burpees
50 Kettlebell Swings (24/16 kg)
40 Pull-ups
30 Handstand Push-ups
20 Toes-to-bar
10 Bar Muscle Ups

WARM UP:
Calf Stretch
Samson Stretch
Chest Stretch
3 Rounds:
5 x Inch Worm Push-up
10 x V-ups
10 seconds Handstand hold (against wall)
10 x Kipping Swings
10 x Glute Bridge
Row 200m

SCALING:
Reduce weight of kettlebell
Do Banded Pull-ups or Jumping Pull-ups
Dumbbell Shoulder Press instead HSPUs
Knees-to-elbows replace Toes-to-bars
Dips instead of bar MU

https://www.adffitness.com.au/wod/workout-day-73/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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For Time: 60 Burpees 50 Kettlebell Swings (24/16 kg) 40 Pull-ups 30 Handstand Push-ups 20 Toes-to-bar 10 Bar Muscle Ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 5 x Inch Worm Push-up 10 x V-ups 10 seconds Handstand hold (against wall) 10 x Kipping Swings 10 x Glute Bridge Row 200...
adffitness.com.au

WOD #72:

https://www.adffitness.com.au/wod/workout-day-72/

12 Minute AMRAP:...
Max Unbroken Pull-ups
Run 400m

Score is total number of Pull-ups

WARM UP:
Calf Stretch
Samson Stretch
Chest Stretch
3 Rounds:
20 second active shoulder hang
5 Burpee Broad Jumps
20 Double Unders
Row 200m

SCALING:
Banded Pull-ups
Push-ups if injured and cannot do anything overhead.

https://www.adffitness.com.au/wod/workout-day-72/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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12 Minute AMRAP: Max Unbroken Pull-ups Run 400m Score is total number of Pull-ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 20 second active shoulder hang 5 Burpee Broad Jumps 20 Double Unders Row 200m SCALING: Banded Pull-ups Push-ups if injured and cannot do anything overhead.
adffitness.com.au

WOD #71:

https://www.adffitness.com.au/wod/workout-day-71/

21-15-9:...
Handstand Push-ups
Muscle-ups

WARM UP:
10 x Forward/Backward single arm rotations
20 x Torso Rotation
3 Rounds:
20 Second Active Shoulder Hang
5 Toes-to-bar
10 x Push-ups
Row 200m

SCALING:
Reduce Reps to 15-12-9 or 12-9-6 for both or either movement
Replace Handstand Push-ups with Pike Handstand Push-ups or Dumbbell Shoulder Press
Replace Muscle Ups with Chest-to-Bar Pull-ups or Banded Pull-ups

https://www.adffitness.com.au/wod/workout-day-71/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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21-15-9: Handstand Push-ups Muscle-ups WARM UP: 10 x Forward/Backward single arm rotations 20 x Torso Rotation 3 Rounds: 20 Second Active Shoulder Hang 5 Toes-to-bar 10 x Push-ups Row 200m SCALING: Reduce Reps to 15-12-9 or 12-9-6 for both or either movement Replace Handstand Push-ups with Pike Hand...
adffitness.com.au

WOD #70:

https://www.adffitness.com.au/wod/workout-day-70/

5 Sets of 5:...
Front Squats

5 Sets of 5:
Weighted Pull-ups

Warm Up:
Dynamic leg warm up
Spiderman Stretch w/ Torso Rotation
Glute Bridge
Active Shoulder Hang
5 x Broad Jumps
Warm up sets

SCALING:
Banded Pull-ups

https://www.adffitness.com.au/wod/workout-day-70/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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5 Sets of 5: Front Squats 5 Sets of 5: Weighted Pull-ups Warm Up: Dynamic leg warm up Spiderman Stretch w/ Torso Rotation Glute Bridge Active Shoulder Hang 5 x Broad Jumps Warm up sets SCALING: Banded Pull-ups
adffitness.com.au

WOD #69:

https://www.adffitness.com.au/wod/workout-day-69/

3 Rounds for Time:...
15 Thrusters (42/30 kg)
Run 200m

WARM UP:
Calf Stretch
Spiderman Stretch
Pidgeon Stretch
Broad Jumps
5 x Burpees
5 x Handstand hold

SCALING:
Reduce weight of thruster. If limited overhead just do front squat. If you cannot squat do a push-press.
Row instead of run.

https://www.adffitness.com.au/wod/workout-day-69/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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3 Rounds for Time: 15 Thrusters (42/30 kg) Run 200m WARM UP: Calf Stretch Spiderman Stretch Pidgeon Stretch Broad Jumps 5 x Burpees 5 x Handstand hold SCALING: Reduce weight of thruster. If limited overhead just do front squat. If you cannot squat do a push-press. Row instead of run.
adffitness.com.au

WOD #68:

https://www.adffitness.com.au/wod/workout-day-68/

For Time:...
5000m Run

WARM UP:
Calf Stretch
Samson Stretch
20 x Single Leg Glute Bridge
High Knees
Heels to Bum
Leg Swings
10 x Burpee Broad Jumps
Jog 2 minutes

SCALING:
Row 20 Minutes
Reduce Run to 3000m

https://www.adffitness.com.au/wod/workout-day-68/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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For Time: 5000m Run WARM UP: Calf Stretch Samson Stretch 20 x Single Leg Glute Bridge High Knees Heels to Bum Leg Swings 10 x Burpee Broad Jumps Jog 2 minutes SCALING: Row 20 Minutes Reduce Run to 3000m
adffitness.com.au

WOD #67:

https://www.adffitness.com.au/wod/workout-day-67/

12 Minute AMRAP:...
6 Power Cleans (62/45 kg)
12 Wallballs (20/14 lbs)
18 Walking Lunges (20/15 kg DBs)

WARM UP:
Calf Stretch
Samson Stretch
Torso Rotation
3 Rounds:
Inch Worm Push-ups
10 Jump Squats
10 Sit-ups
5 Strict Barbell Press
Row 200m

Burgener Warm-up

SCALING:
Reduce Power Clean Weight
Reduce Wall-ball weight or change to front squats
Walking lunges (bodyweight)

https://www.adffitness.com.au/wod/workout-day-67/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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12 Minute AMRAP: 6 Power Cleans (62/45 kg) 12 Wallballs (20/14 lbs) 18 Walking Lunges (20/15 kg DBs) WARM UP: Calf Stretch Samson Stretch Torso Rotation 3 Rounds: Inch Worm Push-ups 10 Jump Squats 10 Sit-ups 5 Strict Barbell Press Row 200m Burgener Warm-up SCALING: Reduce Power Clean Weight Reduce W...
adffitness.com.au

WOD #66:

https://www.adffitness.com.au/wod/workout-day-66/

20 Minute EMOM:...
Odd Minute Run (distance)
Even Minute Assault Bike (calories)

WARM UP:
Dynamic Warm Up
Calf Stretch
Spiderman Stretch
High Knees
10 x V-ups
10 x Broad Jumps
Jog 200m
Leg Swings

SCALING:
Row if you cannot run or do not have access to an assault bike
If you require something other than running, rowing or assault bike then perform burpees and Double Unders (or single skips)

https://www.adffitness.com.au/wod/workout-day-66/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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20 Minute EMOM: Odd Minute Run (distance) Even Minute Assault Bike (calories) WARM UP: Dynamic Warm Up Calf Stretch Spiderman Stretch High Knees 10 x V-ups 10 x Broad Jumps Jog 200m Leg Swings SCALING: Row if you cannot run or do not have access to an assault bike If you require something other than...
adffitness.com.au

WOD #65:

https://www.adffitness.com.au/wod/workout-day-65/

21-15-9:...
Deadlift (125/85 kg)
Burpees over the bar

WARM UP:
Dynamic leg swings
Pidgeon Stretch
Spiderman Stretch w/ Torso Rotation
10 x Inch Worm Push-ups
10 x Broad Jumps
10 x Single leg Romanian Deadlift
10 x Kettlebell deadlift
10 x Kettlebell Swings
10 x Kettlebell Push Press (5 per arm)

SCALING:
Reduce weight of deadlift (should be able to do a minimum of 7 reps unbroken)
Burpees pushups from knees

https://www.adffitness.com.au/wod/workout-day-65/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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21-15-9: Deadlift (125/85 kg) Burpees over the bar WARM UP: Dynamic leg swings Pidgeon Stretch Spiderman Stretch w/ Torso Rotation 10 x Inch Worm Push-ups 10 x Broad Jumps 10 x Single leg Romanian Deadlift 10 x Kettlebell deadlift 10 x Kettlebell Swings 10 x Kettlebell Push Press (5 per arm) SCALING...
adffitness.com.au

WOD #64:

https://www.adffitness.com.au/wod/workout-day-64/

20 Minute AMRAP:

...

Run 400m
24 Air Squats
12 Ring Dips

WARM UP:
Calf Stretch
Samson Stretch
Spiderman Stretch
Pidgeon Stretch
3 Rounds:
10 x Kipping Swings
10 x Push-up plus
5 x V-ups
20m Burpee Broad Jumps
Jog 200m

SCALING:
Row if you cannot run
24 Walking Lunges if you cannot squat, if no lower body possible conduct 12 Pull-ups
If you cannot do Ring Dips scale to one of the following: Banded Ring dips, Bar Dips, Banded Bar dips, Push-ups.

https://www.adffitness.com.au/wod/workout-day-64/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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20 Minute AMRAP: Run 400m 24 Air Squats 12 Ring Dips WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Pidgeon Stretch 3 Rounds: 10 x Kipping Swings 10 x Push-up plus 5 x V-ups 20m Burpee Broad Jumps Jog 200m SCALING: Row if you cannot run 24 Walking Lunges if you cannot squat, if no lower body...
adffitness.com.au

WOD #63:

https://www.adffitness.com.au/wod/workout-day-63/

[A] 7 Rounds of:...
80m Prowler push (Prowler + 20kg)
Rest 2 Minutes

[B] 3 Sets of max reps:
Ring Dips
Rest as needed between sets

WARM UP

Calf Stretch
Samson Stretch
20 x Air Squat
3 Rounds of:
20 x Mountain Climbers
10 x Single leg Glute Bridge
5 x V-ups
10 x Back Extention
5 x Broad Jumps
20 Seconds Handstand Hold
Jog 200m

SCALING
Reduce weight on prowler
Replace Ring Dips with your choice of Banded Ring Dips, Bar Dips, Banded Dips or Ring holds in the extended position.

https://www.adffitness.com.au/wod/workout-day-63/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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7 Rounds of: 80m Prowler push (20kg) Rest 2 Minutes 3 Sets of max reps: Ring Dips Rest as needed between sets WARM UP Calf Stretch Samson Stretch 20 x Air Squat 3 Rounds of: 20 x Mountain Climbers 10 x Single leg Glute Bridge 5 x V-ups 10 x Back Extention 5 x Broad Jumps 20 Seconds Handstand Hold Jo...
adffitness.com.au

WOD #62:

https://www.adffitness.com.au/wod/workout-day-62/

12-9-6:...
Squat Cleans (62/45 kg)
Bar Muscle-ups

WARM UP
Calf Stretch
Spiderman > Cossack > Pidgeon Stretches
5 x Inch-worm Push-ups
3 x 20 seconds hollow body hold

3 Rounds –
10 x kettle-bell swings
5 x goblet squat (using kettle-bell)
5 x Thruster (using kettle-bell)
10 x Kipping Swings
20 x Situps OR 10 x GHD Sit-ups

Burgener Warm-up

SCALING
Reduce weight of squat clean
Instead of Squat clean perform a Power Clean and Front Squat. If you cannot squat just power clean. If you cannot clean, front squat from rack.
Reduce reps of Bar Muscle-ups or scale to Chest to bar pull-ups, use bands if required.

https://www.adffitness.com.au/wod/workout-day-62/

#WOD #Military #fitness #adf #australiadefenceforce #defenceforce #Army #AustralianArmy #RAAF #RoyalAustralianAirForce #Navy #RAN #workout #bodyweight #barbell #romwod #EMOM #adffitness #assaultbike

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12-9-6: Squat Cleans (62/45 kg) Bar Muscle-ups WARM UP Calf Stretch Spiderman > Cossack > Pidgeon Stretches 5 x Inch-worm Push-ups 3 x 20 seconds hollow body hold 3 Rounds - 10 x kettle-bell swings 5 x goblet squat (using kettle-bell) 5 x Thruster (using kettle-bell) 10 x Kipping Swings 20 x Situps…
adffitness.com.au