| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 5 minutes x 4 6 Hang Squat Clean or Snatch @ 50-60% 2 minutes CV machine or Run 400-500m rest 4 minutes Every 4 minutes x 4 12 DB Floor press 1 minute CV machine or Run 200-300m | Run Club AMRAP10: Run 200m 30 seconds Walking recovery Rest 5 minutes AMRAP25: 10 Burpees 15 Wall Ball 9/6kg Run 800m | Full Body Strength Session 3-5 Sets 5 Squats @ 75-85% rest 2-3 mins between sets 3-4 Sets 8-12 Strict press 5-8 Pull ups rest 1 minute between exercises 2-3 Sets 10/10 DB Split squats 10 BB Biceps curls AMRAP Plate OH sit ups rest 30sec between exercises | |||
| Tuesday | Every 90 seconds x4 Rounds (12 min) 1) 45 sec Muscle ups or Pull ups 2) 45 sec HS Hold/Walks | 10 minute Ladder 1-2-3-4-5-etc... DB Deadlifts 2x22.5/15kg Burpee over DB | Strength & Conditioning Every 5 minutes x 3: 5 x (4 Lateral Hurdle Jumps into Box Jump) 8-12 DB Goblet Squat Max Set Strict Pull Ups AMRAP15: 8 Renegade Row 2 x 15/10kg 16 DB Rack Box Step Ups 2 x 15/10kg, 20" 32/24 Calories or Run 400m | Snatch In 15 minutes: Build to a Heavy Double Hang Snatch - Drop and reset between each rep if desired - Aim to hit top sets at 85%+ of 1RM Every 2 minutes x 5: 2 Snatch Pulls + 1 Power Snatch - Work across at 75-85% 1RM | ||
| Wednesday | Partner WOD AMRAP24, Split reps as you wish: 20 Hang power snatch 50/35kg 24/18 Calories or Run 300m 30 Front squats 50/35kg 24/18 Calories or Run 300m 40 Toes to bar 24/18 Calories or Run 300m | Strength + Conditioning 3-4 Sets: 20m Sled Push 20 Plate Overhead Reverse Lunges Max set Press Ups AMRAP30: Run 800m or 60/48 Calories 5 Strict Pull Ups 10 Burpees over DB 15 DB Goblet Squats 20 Single Leg V-sits | Full Body Strength Session 3-5 Sets 5 Deadlifts @ 75-85% rest 2-3 mins between sets 3-4 Sets 8-12 Bench press 10-16 Gorilla rows rest 1 minute between exercises 2-3 Sets 10/10 Single leg deadlifts 10 DB Tate press AMRAP Lying leg lift to candlestick rest 30sec between exercises | |||
| Thursday | Triple Double 8 minute ladder 10/8, 20/16, 30/24 etc...Cal Ski or Bike 10, 20, 30 etc...KB Swings 24/16kg rest 2 minutes 8 minute ladder 10/8, 20/16, 30/24 etc... Cal Row 10, 20, 30 etc... DB Step ups 22.5/15kg, 24/20" rest 2 minutes 8 minute ladder Run 100, 200, 300m etc... Burpees 10, 20, 30 etc... | Zone 2 In 40 minutes: Run 1 mile In remaining time, AMRAP... 20 Wall Ball 6/4kg 100m Farmer's Carry 2 x 24/16kg 20 Walking Lunge Steps 20/15 Calories | Clean & Jerk In 15 minutes: Build to a Heavy Double Hang Clean - Drop and reset between each rep if desired - Aim to hit at least 85%+ of 1RM Every 90 seconds x 7: 2 Split Jerks - Work from floor or rack - Work across at 80-90% 1RM | Pull Ups & HS Walks Coached strength work and skill progressions for all levels | ||
| Friday | Squats 4-6 Sets 2 Squats *Work across at around 90% | Open WOD 23.1 (As an individual or a pair) AMRAP14 60 Calories 50 Toes to bar 40 Wall balls 9/6kg, 10/9' 30 Cleans 60/40kg 20 Muscle ups | Intervals Every 5 minutes x 6: 10 KB Hang Lunges 2 x 28/20kg Run 200m 10 Burpees - Heavy and Unbroken on the Lunges - Fast paced 200m Run - Straight into a fast, unbroken 10 Burpees to finish - Round should be taking 1:30-2:30 | |||
| Saturday | Engine - Single Discipline A) On 0:00 4 minutes *Start moderate and gradually build pace B) On 6:00 2 minutes on/2 minutes off x 8 *Find a challenging but maintainable pace C) On 40:00 4 minutes *Steady maintainable pace | Saturday Sickener AMRAP 24 30 SA DB OH Lunges 22.5/15kg 20 SA DB Devil press 22.5/15kg 10 Strict HSPU/Press ups *On 0 and every 6 minutes Run 400m | Capacity "TriRox" 50 minutes in teams of 3… Run 800m together 120/90 Calories Run 800m together 60 Burpees over Teammate Run 800m together 120/90 Calories Run 800m together 120 Partner Wall Balls 9/6kg Run 800m together AMRAP Calories in remaining time! | |||
| Sunday | Engine - Multi Disipline | Sunday Social 3 rounds for max total reps: In 3 minutes complete... Run 400m into AMRAP SA DB OH Lunge Walk 22.5/15kg Rest 1 minute In 3 minutes complete... Row 30/24 Calories into AMRAP Wall Ball 20/14lb, 10/9' Rest 1 minute In 3 minutes complete... Ski or Bike 30/24 Calories into AMRAP KB Swings 24/16kg Rest 3 minutes |
Monday, 19th January 2026
CrossFit A
IWT
Every 5 minutes x 4
6 Hang Squat Clean or Snatch @ 50-60%
2 minutes CV machine or Run 400-500m
rest 4 minutes
Every 4 minutes x 4
12 DB Floor press
1 minute CV machine or Run 200-300m
HYROX
Run Club
AMRAP10:
Run 200m
30 seconds Walking recovery
Rest 5 minutes
AMRAP25:
10 Burpees
15 Wall Ball 9/6kg
Run 800m
Strength
Full Body Strength Session
3-5 Sets
5 Squats @ 75-85%
rest 2-3 mins between sets
3-4 Sets
8-12 Strict press
5-8 Pull ups
rest 1 minute between exercises
2-3 Sets
10/10 DB Split squats
10 BB Biceps curls
AMRAP Plate OH sit ups
rest 30sec between exercises
Tuesday, 20th January 2026
CrossFit A
Every 90 seconds x4 Rounds (12 min)
1) 45 sec Muscle ups or Pull ups
2) 45 sec HS Hold/Walks
CrossFit B
10 minute Ladder
1-2-3-4-5-etc...
DB Deadlifts 2x22.5/15kg
Burpee over DB
HYROX
Strength & Conditioning
Every 5 minutes x 3:
5 x (4 Lateral Hurdle Jumps into Box Jump)
8-12 DB Goblet Squat
Max Set Strict Pull Ups
AMRAP15:
8 Renegade Row 2 x 15/10kg
16 DB Rack Box Step Ups 2 x 15/10kg, 20"
32/24 Calories or Run 400m
Weightlifting
Snatch
In 15 minutes:
Build to a Heavy Double Hang Snatch
- Drop and reset between each rep if desired
- Aim to hit top sets at 85%+ of 1RM
Every 2 minutes x 5:
2 Snatch Pulls + 1 Power Snatch
- Work across at 75-85% 1RM
Wednesday, 21st January 2026
CrossFit A
Partner WOD
AMRAP24, Split reps as you wish:
20 Hang power snatch 50/35kg
24/18 Calories or Run 300m
30 Front squats 50/35kg
24/18 Calories or Run 300m
40 Toes to bar
24/18 Calories or Run 300m
HYROX
Strength + Conditioning
3-4 Sets:
20m Sled Push
20 Plate Overhead Reverse Lunges
Max set Press Ups
AMRAP30:
Run 800m or 60/48 Calories
5 Strict Pull Ups
10 Burpees over DB
15 DB Goblet Squats
20 Single Leg V-sits
Strength
Full Body Strength Session
3-5 Sets
5 Deadlifts @ 75-85%
rest 2-3 mins between sets
3-4 Sets
8-12 Bench press
10-16 Gorilla rows
rest 1 minute between exercises
2-3 Sets
10/10 Single leg deadlifts
10 DB Tate press
AMRAP Lying leg lift to candlestick
rest 30sec between exercises
Thursday, 22nd January 2026
CrossFit A
Triple Double
8 minute ladder
10/8, 20/16, 30/24 etc...Cal Ski or Bike
10, 20, 30 etc...KB Swings 24/16kg
rest 2 minutes
8 minute ladder
10/8, 20/16, 30/24 etc... Cal Row
10, 20, 30 etc... DB Step ups 22.5/15kg, 24/20"
rest 2 minutes
8 minute ladder
Run 100, 200, 300m etc...
Burpees 10, 20, 30 etc...
HYROX
Zone 2
In 40 minutes:
Run 1 mile
In remaining time, AMRAP...
20 Wall Ball 6/4kg
100m Farmer's Carry 2 x 24/16kg
20 Walking Lunge Steps
20/15 Calories
Weightlifting
Clean & Jerk
In 15 minutes:
Build to a Heavy Double Hang Clean
- Drop and reset between each rep if desired
- Aim to hit at least 85%+ of 1RM
Every 90 seconds x 7:
2 Split Jerks
- Work from floor or rack
- Work across at 80-90% 1RM
Gymnastics
Pull Ups & HS Walks
Coached strength work and skill progressions for all levels
Friday, 23rd January 2026
CrossFit A
Squats
4-6 Sets
2 Squats *Work across at around 90%
CrossFit B
Open WOD 23.1
(As an individual or a pair)
AMRAP14
60 Calories
50 Toes to bar
40 Wall balls 9/6kg, 10/9'
30 Cleans 60/40kg
20 Muscle ups
HYROX
Intervals
Every 5 minutes x 6:
10 KB Hang Lunges 2 x 28/20kg
Run 200m
10 Burpees
- Heavy and Unbroken on the Lunges
- Fast paced 200m Run
- Straight into a fast, unbroken 10 Burpees to finish
- Round should be taking 1:30-2:30
Saturday, 24th January 2026
CrossFit A
Engine - Single Discipline
A) On 0:00
4 minutes
*Start moderate and gradually build pace
B) On 6:00
2 minutes on/2 minutes off x 8
*Find a challenging but maintainable pace
C) On 40:00
4 minutes
*Steady maintainable pace
CrossFit B
Saturday Sickener
AMRAP 24
30 SA DB OH Lunges 22.5/15kg
20 SA DB Devil press 22.5/15kg
10 Strict HSPU/Press ups
*On 0 and every 6 minutes Run 400m
HYROX
Capacity
"TriRox"
50 minutes in teams of 3…
Run 800m together
120/90 Calories
Run 800m together
60 Burpees over Teammate
Run 800m together
120/90 Calories
Run 800m together
120 Partner Wall Balls 9/6kg
Run 800m together
AMRAP Calories in remaining time!
Sunday, 25th January 2026
CrossFit A
Engine - Multi Disipline
CrossFit B
Sunday Social
3 rounds for max total reps:
In 3 minutes complete...
Run 400m
into AMRAP SA DB OH Lunge Walk 22.5/15kg
Rest 1 minute
In 3 minutes complete...
Row 30/24 Calories
into AMRAP Wall Ball 20/14lb, 10/9'
Rest 1 minute
In 3 minutes complete...
Ski or Bike 30/24 Calories
into AMRAP KB Swings 24/16kg
Rest 3 minutes