Monday 5th January 2026

IWT

Every 5 minutes x 4
5 Hang Squat Clean or Snatch @ 60-70%
2 minutes CV machine or Run 400-500m

Rest 4 minutes

Every 3 minutes x 4
10 DB Floor press
40sec CV machine or Run 200m

Run Club

On 0 minutes:
3-5 rounds...
Run 800m @ around 10k pace
Jog 400m or walk 200m @ recovery pace

On 30 minutes:
AMRAP10:
Run 200m
16 Wall Ball 9/6kg

- Aim for a fast, sustainable pace
- Use a weight you think you can keep unbroken on Wall Balls

Full Body Strength Session

3-5 Sets:
5 Squats @ 70-80%
rest 30 sec
8-12 KB Shoulder press
rest 90 sec

3-4 Sets:
8 Pull ups
rest 60sec
12-16 KB Lunges
rest 60sec

2 Sets:
AMRAP Cyclist squats
AMRAP DB Biceps curls
AMRAP Weighted sit ups
*Pick weights you can do up to 20 reps with
*Rest 2-3 minutes between sets

EMOM12
1) 45 sec TTB
2) 45 sec DB Step ups *Heavy
3) Rest

*Aim for 1-3 Quality sets of TTB each round
*Use weights for step ups that allow for 8-12 tough reps

For time
30 Alt DB Snatch 22.5/15kg
15 Burpee box jumps 24/20"
Run 300m
20 Alt DB Snatch 22.5/15kg
10 Burpee box jumps 24/20"
Run 300m
10 Alt DB Snatch 22.5/15kg
5 Burpee box jumps 24/20"
Run 300m

Time Cap = 13 minutes

Strength & Conditioning

Every 5 minutes x 5:
4 Broad Jumps for max distance
6-8 DB Hang Russian Step Ups each leg
Max Set Press Ups
- Stick landing on each rep of Broad Jumps

AMRAP15:
6 Russian Swings 32/24kg
6 Goblet Lunges 32/24kg
6/5 Calories
Rest 30 seconds

Snatch

In 15 minutes:
Build to a Heavy Triple Hang Snatch
- Drop and reset between each rep if desired
- Aim to hit top sets at 80%+ of 1RM

Every 2 minutes x 5:
3 Tempo Snatch Pull
- Pause 5 seconds in Hang on each rep
- Work across at 80-95% 1RM

15 minutes
Clean Pull + Hang Clean + Clean + Jerk

*Start light and build as technique allows

Partner WOD

AMRAP13, Alternating exercises:
10 Shoulder to overhead 50/35kg
10 Pull ups
10 Deadlifts 50/35kg

Strength + Conditioning

3-4 Sets:
20m Sled Push
8-12 Tempo DB RDL @ 30X1
8-12 Alternating KB Z-Press

3 rounds for time:
60 Calories or 800m Run
1 minute Plank Hold
20 Burpees
20 DB Hang Lunges 2 x 15/10kg
20 Single Leg V-sits

Time Cap = 30 minutes

Full Body Strength Session

3-5 Sets:
5 Deadlifts @ 70-80%
rest 30 sec
8-12 DB Bench press
rest 90 sec

3-4 Sets:
8 Bent over rows
rest 60sec
6-8 Bulgarian split squats each leg
rest 60 sec

2 Sets:
AMRAP RDLs
AMRAP DB Skull crushers
AMRAP Lying plate rotations
*Pick weights you can do up to 20 reps with
*Rest 2-3 minutes between sets

Every 5 minutes x 5 (25 minutes)
8 Unbroken Hang power snatch 40/30kg
12 Press ups
16 V Sit
200-400m Run

*Pick a run distance that allows you to finish each round in 3-3:30 mins

Zone 2

AMRAP40:
20/15 Calories or 200m Run
5 Strict Pull Ups
15 Wall Ball 6/4kg
20/15 Calories or 200m Run
10 Floor Press 2 x 22.5/15kg
15 Wall Ball 6/4kg

- Mix cardio disciplines up and aim to work continuously at a steady pace throughout

Clean & Jerk

In 15 minutes:
Build to a Heavy Triple Hang Clean
- Drop and reset between each rep if desired
- Aim to hit at least 80%+ of 1RM

Every 90 seconds x 7:
3 Split Jerks
- Work from floor or rack
- Work across at 70-80% 1RM

Pull Ups & HS Walks

Coached strength work and skill progressions for all levels

Squats

3-4 Sets:
8 Squats *Work across at around 70%

Open WOD 25.1

AMRAP15
3 Burpees Over the Dumbbell* 22.5/15kg
3 Dumbbell Hang Clean and Jerks* 22.5/15kg
12 Lunges (No Dumbbells)

*After completing each round, add 3 reps to the Burpees and Hang Clean and Jerks

Intervals

Every 5 minutes x 6:
4 Sandbag to Shoulder 60/40kg
8 Burpees
20/15 Calorie Row/Ski/Echo Bike/Runner (not bike!)

- Move fast through the Sandbag and Burpees
- Proper give it some on the Calories!!!
- Round should be taking 1:30-2:30

Engine - Single Discipline

A) On 0:00
3 minutes on/1 minute off x 6
*Moderate maintainable pace

B) On 28:00
60 seconds on/90 seconds off x 6
*Fast

Saturday Sickener

Partner WOD

AMRAP20, Split reps as you wish:
40/30 Calories
10 Power cleans 80/55kg

Capacity

Partner WOD

AMRAP16:
80/60 Calorie Ski or Echo Bike
20 Synchro KB Swings 24/16kg
20 Synchro Sit Ups

AMRAP16:
80/60 Calorie Row
10 Synchro SA DB Devil's Press 22.5/15kg
20 Synchro SA DB Overhead Lunges 22.5/15kg

AMRAP16:
Run 800m together
30 Partner Wall Ball 9/6kg
15 Strict Pull Ups or 30 Kipping Pull Ups

- Rest 4 minutes between AMRAPs
- Push for 3 rounds on each AMRAP!

Engine - Multi Disipline

Sunday Social

On 0 minutes:
5 rounds for time...
24/20 Row/Ski/Bike or run 300m
15 Burpees
20 Alt. DB Snatch 22.5/15

Time Cap = 20 minutes

On 25 minutes:
EMOM15...
1) 45s Alt DB Bicep Curl
2) 45s Goblet Squat
3) 45s Hand Release Push Up