Monday 12th January 2026

IWT

Every 6 minutes x 3
8 Hang Squat Clean or Snatch @ 50-60%
3 minutes CV machine or Run 600-800m

rest 4 minutes

Every 3 minutes x 5
8 DB Floor press
30sec CV machine or Run 150m

Run Club

On 0 minutes:
5 rounds...
Run 600-1000m @ around 5k pace
Rest 90 seconds

On 30 minutes:
30-25-20-15-10 reps for time...
DB Hang Lunge Walk 2 x 15/10kg
*Run 200m after each set of lunges

- Aim for a fast, sustainable pace
- Use a weight you can keep unbroken on Lunges

Full Body Strength Session

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

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

2 Sets:
AMRAP Cyclist squats
AMRAP DB Bicep 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 Handstand walk/hold
2) 45 sec KB RDLs *Heavy
3) Rest

*Use weights for RDLs that allow 6-12 quality reps

7 Rounds for time
5/5 SA KB Shoulder to overhead 32/24kg
10 Toes to bar
20 Russian swings 32/24kg

Time cap - 12 minutes

Strength & Conditioning

Every 5 minutes x 3:
5 x (3 Hurdle Jumps into Box Jump)
8-12 DB Hang Elevated Reverse Lunge
Max Set Press Ups

AMRAP15:
15/12 Calories or Run 200m
12 Wall Ball 9/6kg
9 V-sits/Toes to Bar

Snatch

In 15 minutes:
1 Pull + 2 Hang Snatch
- Pause 3 seconds in receiving position on second Snatch
- Start around 60% and aim to build to 85%+ 1RM

Every 90 seconds x 5:
3 Snatch High Pulls
- Work across at 75-85% 1RM

15 minutes
Deadlift + Clean + Jerk + Front squat + Jerk

*Start light and build as technique allows

Partner WOD

Every 5 minutes x 3 (15 mins):
60/45 Calories
20 Front squats 70/50kg
AMRAP Burpees over bar

*Split reps as you like
*Score is total burpees over bar

Strength + Threshold WOD

3-4 Sets:
10m Sled Pull + 10m Sled Push
5-8 KB Rack Bulgarian Split Squats
5-10 Strict Pull Ups

AMRAP30:
30 SA DB Overhead Lunges 20/15kg
15 Burpees over DB
40/32 Calories or Run 400m
Rest 2 minute between rounds

Full Body Strength Session

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

3-4 Sets
10 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 Windshield wipers
*Pick weights you can do up to 20 reps with
*Rest 2-3 minutes between sets

Every 2:30 x 4 rounds
5-8 Strict HSPU/Pike press ups/Press ups
30-50 Double unders

20 minutes for quality
3 Wall walks
5 Sandbag to shoulder
Run 200m
rest 90 seconds

Zone 2

Partner WOD

AMRAP40:
Run 400m together
24 DB Hang Step Ups
16 Synchro Down Ups
24/18 Calories
16 Synchro KB Swings
24 DB Strict Press

- Split the non-synchro reps however you like

Clean & Jerk

15 minutes:
1 Power Clean + 2 Jerks
- Pause 3 seconds in receiving position on second Jerk
- Start around 60% and aim to build to 85%+ 1RM

Every 2 minutes x 7:
1 Pull + 2 Hang Clean
- Work across at 75-85% 1RM

Pull Ups & HS Walks

Coached strength work and skill progressions for all levels

Squats

3-5 Sets:
5 Squats *Work across at around 80%

Open WOD 24.1

For time,
21 DB Snatch, arm 1 22.5/15kg
21 Burpees over DB
21 DB Snatch, arm 2
21 Burpees over DB
15 DB Snatch, arm 1
15 Burpees over DB
15 DB Snatch, arm 2
15 Burpees over DB
9 DB Snatch, arm 1
9 Burpees over DB
9 DB Snatch, arm 2
9 Burpees over DB

*Time cap - 15 minutes

Intervals

Every 5 minutes 8:
30 seconds Max Calories
Rest 30 seconds
10 Tempo KB Goblet Squats @ 31X1 24/16kg
1 minute Plank Hold

- Go all out on each 30 second CV effort!!!

Engine - Single Discipline

A) On 0:00
4 minutes
*Start moderate and gradually build pace

B) On 6:00
90 seconds on/90 seconds off x 10
*Find a challenging but maintainable pace

C) On 38:00
4 minutes
*Steady maintainable pace

Saturday Sickener

Partner WOD
AMRAP30, working YGIG:
10 DB Push press + 20 DB Hang Lunges 2x22.5/15kg
150m Run + 10 Toes to bar
24/18 Calories

Capacity

"Rocket Fuel"

For time:
30 Burpees
Run 1 mile
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 800m
60 KB Swings 24/16kg
60/48 Calories
60 Wall Ball 6/4kg
Run 800m
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 1 mile
30 Burpees

Time Cap = 50 minutes

Engine - Multi Disipline

Sunday Social

Partner WOD

Every 6 mins x 5:

3 minutes alternating rounds:
10 Deadlifts 80/55kg
8 Pull ups
6 Press Ups

straight into...

2 mins max cals!
1 min rest