Monday 17th November 2025

IWT

Every 5 minutes x 4
8 Ground to overhead @ 60-70%
2 minutes machine or Run 400-600m

rest 4 minutes

Every 3 minutes x 5
6 Squats @ 65-75% *Overhead or Front
45 seconds machine or Run 150-200m

Run Club

Every 7 minutes x 6:
Run 600-1000m
straight into...
Rnd 1,3,5) 30 Wall Ball 6/4kg
Rnd 2,4,6) 30m Burpee Broad Jump

- Hit runs at around 5k pace

Lower Pull/Upper Push

3-5 Sets
4 Deadlifts @ 75-85%

3-4 Sets
4 Strict press @ 75-85%
6-10 Staggered KB Deadlifts each leg

3 Sets
6-12 Dips
15-20 Lying leg raises

Gymnastics skill - Handstand walks

Or

Every 90 seconds x 5 rounds
1) 30-45 sec Handstand walks
2) 5-8 Strict pull ups

AMRAP12
12 Burpee box jumps 24/20"
12 DB Step ups 2x15/10kg
12 Toes to bar

Strength & Conditioning

Every 5 minutes x 3:
5-8 Box Jumps
6/6 DB Hang Feet Elevated Reverse Lunges
1 x Max set Pull Ups (any variation)

20 minute Ladder:
4-8-12-16-etc reps of…
Wall Ball 6/4kg
Calories
*Run 400m after each round

Clean & Jerk

Every 90 seconds x 8:
2 Hang Cleans
- Work across at 80-90%

6-8 Sets:
1 Power Clean + 1 Jerk
- Work across at 85-95%

Weightlifting

Every 90 sec x 4:
1 Clean + 1 Hang clean + 2 Jerks
or
1 Snatch + 1 Hang snatch + 2 Overhead Squats

Every 2 minutes x 5:
1 Clean + 1 Hang clean + 2 Jerks
or
1 Snatch + 1 Hang snatch + 2 Overhead Squats

*Start light and build as technique allows

Partner WOD

Every 3 minutes x 5:
50/35 Calories
AMRAP Power Cleans 70/50kg

Strength & Conditioning

3 Sets:
20m Heavy Sled Push
10-16 DB Bench Press
8-12 Single Arm Row (each arm)

AMRAP30:
Run 800m or 30/24 Calories
30 KB Swings 24/16kg
20 KB Goblet Lunges 24/16kg
10 Burpees

Lower Push/Upper Pull

3-5 Sets
4 Squats @ 75-85%

3-4 Sets
6 Strict pull ups
6/6 Bulgarian split squats

3 Sets
6-12 Ring rows
15-20 Plate OH sit ups

Skill - Skipping

30 minutes for Max Calories

Row/Ski/Bike/Run

- Every 3 minutes alternate between
1) 15 DB Floor press
2) Accumulate 30sec Hanging L sit hold (cap at 1 minute)

Zone 2

AMRAP40:
Run 1 mile
5 Pull Ups
10 Press Ups
15 Sit Ups
40/32 Calories
20m Sled Push 120/80kg

- Aim to work continuously at a steady pace

Snatch

Every 90 seconds x 8:
2 Hang Snatch
- Work across at 80-90%

6-8 Sets:
1 Snatch Balance + 1 Overhead Squat
- Work from a rack
- Start around 60% and build weight across sets aiming for top sets at 85-100%

Toes to Bar & Handstand Holds

Kettlebell complex

4-6 Sets each arm
3 Snatches
3 Jerks
3 Cleans

*Start light and build
*Aim for 2-3 quality heavy sets

6 Rounds for time
12 KB Swings 24/16kg
12 KB Goblet Lunges 24/16kg
12 Burpees

Time cap - 13 minutes

Intervals

Every 4 minutes x 8:
Even rounds) 20 Lunge Balls 6/4kg
Odd rounds) 12 Burpees
Straight into...
20/15 Calories

- Aim to go unbroken on the Lunge Balls/Burpees then hit the calories at 90%+ effort

Engine - Single Discipline

A) On 0:00
5 minutes on/2 minutes off x 4
*Moderate consistent pace

B) On 32:00
20 seconds on/40 seconds off x 12
*Sprints!

Saturday Sickener

Partner WOD, Split reps as you wish

AMRAP25:
400m Sandbag run together 22.5/15kg
20 Thrusters 40/30kg
20 V sit
20 Pull ups

Capacity

AMRAP10:
15/12 Calorie Ski/Bike
10m Sled Push 120/80kg
10 Burpees

AMRAP10:
150m Run
12 KB Swings 24/16kg
12 Single Leg V-sits

AMRAP10:
15/12 Calorie Row
3 Sandbag to Shoulder 60/40kg
10 Press Ups

AMRAP10:
100m Farmer's Carry 2 x 24/16kg
20 Wall Ball 9/6kg

- Rest 5 minutes between AMRAPs

Engine - Multi Discipline

Sunday Social

Partner WOD, Split reps as you wish:

2 rounds of 21-15-9...
Push Press
Calories

3 rounds of 15-12-9...
Front Squats 50/35kg
Calories

4 rounds of 12-9-6
Synchro Down Ups
Hang Power Clean 50/35kg
Calories

Time Cap = 36 minutes