Broken? Busy?

We've got you.

Get Something In and Level Up your Health, Fitness and lifestyle.

DadWodz: Built by Dads, for Dads

Get Something In and Level Up your Health, Fitness and lifestyle.

We're here to help busy dads…

realise they aren’t broken or too late to transform their health & fitness. We’ve made fitness more accessible, fun, and effective for dads short on time but big on goals.

We focus on transforming your physique, fitness, and flexibility so you can enhance your life and enjoy more time with your family.

With our real-world approach, something is always better than nothing – “get something in” and "Level Up".

• You’re not sure what to eat, how much to eat or when to eat it

• The information on the net is overwhelming and confusing

• You’ve tried in the past but can’t make anything stick long term

• You want to get lean strong and fit, but not at the expense of work or your social life

• You want a simple, sustainable nutritional plan, with a focus on quick, healthy options that do not require significant time investment or restrict you to lettuce leaves.

• You’ve tried 24/7 gyms but didn’t know what to do or weren’t motivated to keep going

• You’ve tried HIIT sessions but ended up skinny-fat (Or injured)

• You want to get fit, but don’t want to train for hours on end or 7 days a week

• You want to get in and out like a sewing machine, without fluffing about for hours.

• You’re wanting a program that gets you fit, but doesn’t mess up your performance at work or at home

• You want to look and feel strong

• You want to be able to get your lid off around other dads to show them you’re alpha.

• You know there’s a better and more fun way to train

• You’re starting to feel stiffer, sorer and less mobile than ever.

• You promised yourself that you’d stay fit into your 30s, 40s and 50s, but that’s starting to become out of reach.

• You’ve tried general gym programs or HIIT group sessions, but have noticed they’re not sustainable and leave you feeling flogged and flat

• You’re wanting a fitness and nutrition program that can be customised to you and your skill level

• You want a simple and efficient workout that provides effective, yet sustainable results and fits into your busy schedule.

• You’re looking for an inclusive community that fosters a non-judgmental and supportive atmosphere.

• Easy peasy. Simple & sustainable nutritional plans. Heaps of resources for you and a private thread to ask questions.

• Options Barry. We provide options to suit your style of tracking so you can progress forward with your food.

• Cut it out- You don’t have to restrict yourself or your lifestyle (can still have a couple of brewskis and enjoy yourself).

• Efficient and effective - get a lot done in a short amount of time.

• Options Barry - we have 4 x program tracks to choose from. Depending on what you’ve got and what you’re able to do. Once you get started, we'll guide you towards the best option.

• Level Up. We have up to 10 levels every day, so no matter how out of shape you are, we have you covered. You’ll be getting something in.

• Smart Stuff: I may act like a bogan, but I have a degree + 10 years of experience with this.

• Not a Flog Fest. Train smarter, not harder. Don’t have to flog yourself and feel broken all the time.

• Time Poor? Flexibility to train when you can and for as long as you’ve got

• Good Blokes Only: a bunch of blokes all on the same journey as you. Time poor, over the hill and looking to get back in shape. Share the wins and losses with the boys.

• A team: My team of coaches to are here to enhance your life with training, not engulf it. You'll get 1:1 support the entire time.

PACKAGE OPTIONS

4 Week Reset

4-WEEK RESET PROGRAM

"For the Dads who need to drop up to 5kg in the next 4 weeks and reset their health and fitness.

Access to tailored programming specific to your goals.

Includes video tutorials for guidance.

1:1 coaching support via chat throughout the program.

Nutrition guidance to complement your workouts.

Start with your chosen program and adapt it as you progress

8 Week Transformation

8-WEEK TRANSFORMATION PROGRAM

"For the Dads who want to transform their physique, fitness and flexibility in 8 weeks.

Access to tailored programming specific to your goals.

Includes video tutorials for guidance.

1:1 coaching support via chat throughout the program.

Nutrition guidance to complement your workouts.

Start with your chosen program and adapt it as you progress

PROGRAM OPTIONS

Once you've signed up, we'll send you some messages to find out what you've got access to and which program suits you best, based on your goals.

BODY WEIGHT DAD

For the Dads who want to “get something in” anytime, anywhere. Quick and effective bodyweight workouts that incorporate a variety of skills, strength and conditioning pieces to keep you engaged and “levelling up”.

Not just “basic bitch” flog sessions you’d find on youtube.

Designed to increase your strength, fitness and flexibility.

FUNCTIONAL DAD

A perfect mix of full body strength, conditioning and flexibility to have you looking good, moving well and feeling incredible.

Designed to be done in 40 minutes per day, or as little as 20 if you’re strapped for time.

We have created up to 10 levels for each day so that all fitness levels can participate and “Level Up” their health, fitness and lifestyle.

To be done from a home gym (pending equipment) or a commercial gym.

DUMBBELL DAD

Pretty much the same as the functional Dad, but we will sub-out the barbell for DB and have provided some sick workouts for you to “get something in”.

Our aim is always to ensure you’re getting stronger, fitter and more flexible so you get more out of your body and life - not just flog yourself with sweaty workouts.

CROSSFIT DAD

The group program we follow at BBB Gyms.

Great for people with some functional fitness experience or individuals who have a coach to teach them the basics of the more advanced movements.Essentially, you’ll get stronger, fitter, more flexible, learn skills and look amazing.

BODY BUILDER DAD

For the Dad who wants to train from a commercial (24/7 style) gym (or home if equipment allows) and stack on some muscle mass. This will be a combination of typical bodybuilding and BBB sports science approach to growing muscle mass, whilst increasing your range of motion so you don't move like the tin-man.

SEE SOME RESULTS

HERE’S JUST A FEW EXAMPLES OF THE

TRANSFORMATIONS WE GET

GOT QUESTIONS?

DON'T JUST TAKE OUR WORDS, HEAR FROM THEM

WE GOT YOU. YOUR BURNING FAQ’S ANSWERED

What level of fitness do I need to be?

You can start at any fitness level. Our Level Up method meets you where you’re at and helps you progress at your own pace. No need to be super fit, just get something in and build from there!

Which program should I choose? Functional Dad, Bodyweight Dad, or CrossFit Dad?

If you’re unsure which program to choose, here’s a quick breakdown:

Functional Dad: This is our main program and a great all-rounder. You’ll get a mix of strength, conditioning, and flexibility using various equipment. Perfect for building a balanced, functional physique.

Dumbbell Dad: Similar to Functional Dad, but tailored for those who only have dumbbells. You’ll still build strength and fitness without needing a barbell.

Bodyweight Dad: Ideal if you’re short on equipment. You’ll focus on bodyweight movements that you can do anywhere, anytime.

CrossFit Dad: For those with some functional fitness experience. You’ll follow more advanced movements like Olympic lifts, but scaled to your level.

Start with Functional Dad if you’re looking for the most versatile option, or pick the one that fits your equipment and goals best.

How long are the workouts?

Our workouts are designed to be quick and effective. Most sessions take 45-60 minutes, so you can fit them into your busy schedule. Even if you’re short on time, we’ve got options to adjust the workout so you can still get something in a 20-30 minute time frame and keep progressing.

Do I need any special equipment?

No special equipment is required to get started. We’ve designed the program to fit your setup, whether you’ve got a full home gym or just a bit of space. We offer bodyweight-only options, as well as workouts that incorporate dumbbells or kettlebells. Pick the track that suits what you’ve got, and you’re good to go.

What if I can’t do a certain movement because of injury or lack of equipment?

No worries! Every movement has a scalable option. If you’ve got an injury or lack equipment, we’ve got alternatives in the Level Up method to keep you progressing. Plus, your coach will be there to guide you with modifications that suit your needs, so you can stay on track.

How much customisation is there?

You have two options with DadWodz:

Level Up 8-Week Transformation Program

You’ll get access to tailored programming, video tutorials, and 1:1 coaching support via chat. Start with your program of choice and adapt as you progress, constantly leveling up.

Level Up Bespoke 8-Week Transformation Program

This is for dads looking for full customisation and dedicated support. You’ll get fully personalised workouts, face-to-face Zoom check-ins, and coaching to keep you motivated and leveling up. It’s a fully custom program to take your fitness to the next level!

Is this CrossFit or Body Building?

DadWodz gives you the best of both worlds. We combine the strength and progressive overload you’d find in bodybuilding with the functional movements and variations of CrossFit to transform your physique, fitness, and flexibility—all without breaking your body.

How does the billing work?

You’ve got two options for billing:

Upfront: Pay for the full 8 weeks upfront and you’re set.

Weekly: Pay on a weekly basis for the 8-week program.

Pick whichever option works best for you.

How do I choose my level?

Choosing your level is easy with the Level Up method. Each workout has scalable options—start where you feel comfortable and challenge yourself. If you’re crushing the reps and feel like you’ve got more in the tank, it’s time to level up. Your coach is also there to guide you if you’re unsure!

Can I see an example of the program?

Here’s a quick outline of a typical DadWodz week:

Day 1: Full-body strength day with movements like squats, weighted pull-ups, and accessory work.

Day 2: Metcon day focusing on cardio endurance, with a mix of running, rowing, and bodyweight movements.

Day 3: Full-body strength again, hitting the overhead press, good mornings, and a variety of accessory movements.

Day 4: Another metcon day, pushing your cardio and anaerobic power with a time-based row challenge.

Day 5: Full-body strength day, closing the week with deadlifts, bench presses, and accessory work.

On strength days, you’ll be progressing across the weeks in an undulating fashion, increasing either intensity or reps as you level up your movements. Metcon days will vary to keep things interesting and challenging, blending endurance, power, and conditioning to boost your overall fitness.