Monday 25th August 2025

Bank Holiday Team WOD

In teams of 5 or 6 with 2 ergs per team
(1 Row + 1 Ski or Bike)
Max Calories in 36 minutes

Every 4 minutes (9 Rounds)
1+2) Run 200m
3+4) 25 Wall balls 9/6kg, 10,9'
5+6) 12 SA DB Devils press 1x22.5/15kg

- 2 Ergs on the go at once
- Team members rotate stations every 4 minutes so you do each movement 3 times

Bank Holiday HYROX

In pairs complete 4 x AMRAP12:

A) Run 1 mile together
In reminaing time Max (10m Sled Pull + 10m Sled Push) 120/70kg

B) Row 100/80 Calories
In remaining time
20m Burpee Broad Jump
*non-working partner KB Farmer's Hold 2x32/16kg

C) Run 400m together
60 Wall Ball 9/6kg

D) Ski 100/80 Calories
In remaining time
Alternating 20m Sandbag Lunge Walk 22.5/15kg
*non-working partner holds plank

- Rest 3 minutes between AMRAPs

EMOM10

20 seconds Toes to bar

AMRAP16

20 SA DB OH Lunges 1x22.5/15kg
150m SA DB Farmers carry 1x22.5/15kg
20/15 Calories

*Switch arms whenever you like on the Farmer's Carry

Finisher
AMRAP2
L seated leg lifts

Engine Builder

In pairs working YGIG complete AMRAP36:
15/12 Calorie Row + 10 Burpees over Rower
15/12 Calorie Ski + 16 KB Swings 24/16kg
15/12 Calorie Bike + 16 DB Hang Lunges 2 x 15/10kg

Snatch

EMOM6:
1) 5 DB RDL Jumps
2) 5 Plyo Press Ups

EMOM5:
1 Pull + 1 Dip High Pull + 2 Dip Snatch with pause
- pause 2 seconds in the catch on both reps
- work across at 40-60%

In 15 minutes:
Build to a Heavy Double Hang Snatch
- Reset between each rep
- Aim to hit at least 90%+ of 1RM

Weightlifting - Jerks

EMOM5
1 Clean + 3 Pause Power Jerks
*Pause 2 seconds in dip and catch of every jerk
*Work at a light weight, 40-50% of 1rm

10 minutes Building weight
1 Clean + 2 Power Jerks

Partner WOD

2 Rounds for Max reps (12 minutes)
3 minutes each movement working alternating 30 seconds with your partner
1) Power cleans 60/40kg
2) Burpees over bar

*MOVE FAST!

Strength + Threshold WOD

3 rounds:
20m Heavy Backward Sled Drag
10-20 Press Ups
5-10 Strict Pull Ups
- Rest 2-3 minutes between rounds

5 rounds for time:
15/12 Calories
15 Single Arm DB Overhead Lunges 1 x 22.5/15kg
15 Burpees
15 Wall Ball 9/6kg
Run 400m

Time Cap = 30 minutes

Lower Pull + Upper Push

RDLs
4-6 Sets
Build to a heavy 8-10 reps
*use straps if you have them

DB Bench press
10 mins
Build to a heavy 12 reps

3-5 Sets
6 DB Bench at heavy 12 weight
30-60sec Sandbag bearhug hold
30-60sec Plank hold

Skillful Trucker

EMOM35 (7 rounds)
1) 50 Double unders
2) 40m Sandbag carry *bear hug
3) 40 second HS hold *wall facing or back to wall
4) 1 minute max Calories
5) Rest

Zone 2

In 35 minutes...
Run 1 mile

then AMRAP:
10 Box Jumps (step down)
10 Single leg RDL each leg
10 Press Ups
10 Strict Sit Ups
20/16 Calories

On 35 minutes…
Run 1 mile

- Aim to work continuously at a steady pace throughout

Clean & Jerk

EMOM6:
1) 8-10 DB Jumping Lunges
2) 5 BTN Push Jerks (empty bar)

EMOM5:
1 Pull + 1 Dip Clean + 1 Jerk + 1 Jerk from Split
- work across at 40-50%

In 15 minutes:
Build to a Heavy Double Hang Clean & Jerk
- Reset between each rep
- Aim to hit at least 85%+ of 1RM

Bar Muscle Ups & HSPUs

Strength

4-6 Sets
2 Tempo squats (22x1)
8-12 Double DB Rows
Rest 2 minutes between sets

*For Squats work across at 80-90% of 1rm

AMRAP10

5/5 SA KB Shoulder to overhead 32/24kg
10 V sit
10 KB Goblet Lunges 32/24kg

VO2 Max Intervals

Every 5 minutes x 7:
10/8 Calories
Rest 1 minute
10 Goblet Squats 24/16kg
10 Burpees

- Hit each round at 100% effort! All out on the Calories, minute rest, 10 quality unbroken squats, and push the pace on the burpees to finish!
- Push for all rounds under 2.5 minutes

Engine - Single Discipline

A) 1 minute
Max calories *Sprint! No holding back

Rest 5 minutes

B) 4 minutes on/1 minutes off x 4
Aim for around 2.5x Cals from part A each round

Rest 4 minute

C) 20 seconds on/40 seconds off x 12
Aim for around 0.3x Cals from part A each round

Sickener

Partner WOD

AMRAP30, Splitting reps as you wish
Run 800m
40 DB Deadlifts 2x22.5/15kg
20 burpees
10 bar muscle-ups

*Scale muscle ups to double pull ups

Capacity

In pairs complete 5 x AMRAP10:
1) 80m Sled Push + 800m Run + AMRAP Sled Push 150/100kg
2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) 60/48 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB
4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
5) 60/48 Calorie Row + 800m Run + AMRAP Row

- Rest 2 minutes between each AMRAP
- Hit all 800m Runs together

Engine - Multi Discipline


Part 1 - SPRINTERVALS
2:00 on / 1:00 off x 12
- Choose two disciplines to alternate each round.

Rest 5 mins

Part 2 - Go Fast, Go Far
Max Distance in 10 mins
- Alternating every minute with your partner

Social

2 rounds
Working for 2 mins followed by 1 min rest:

1. 15 DB Snatch 1x22.5/15kg + Bike Cals
2. 15 Barbell Thrusters 20/15kg + Ski Cals
3. 15 Press Ups + Run 150-300m
4. 15 DB Step Ups 1x22.5/15kg + Row Cals
5. 5 Sandbag Cleans 60/40kg + Burpees