Monday 2nd February 2026

IWT

Every 5 minutes x 3
12 Deadlifts @ 55-65%
12 Burpees over Bar
90 seconds CV machine or Run 300-400m

Rest 4 minutes

Every 3 minutes x 4
4 Hang Power Clean @ 65-75%
8 Toes to Bar/V-sits
30 seconds CV machine or Run 150m

Rest 4 minutes

AMRAP5:
10 (Jumping) Lunges
10 Press Ups
10 Strict Sit Ups

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 Sandbag Lunge Walk 22.5/10kg

- Hit runs at around 5k pace then aim for unbroken Wall Ball/Lunges
- Sandbag/Med Ball can't touch the floor during your sets of 30!!!

Full Body Strength Session

Squats
Build to a heavy 8

3-4 Sets
10 Pull ups
rest 60sec
10 Push press @ 60-70%
rest 60sec

2 Sets
AMRAP DB Jumping lunges
AMRAP BB Bicep curls
AMRAP Aleknas
*Pick weights you can do up to 20 reps with
*rest 2-3 minutes between sets

Every 2 minutes x 4
1) 1-2 Sets Pull Ups/Muscle Ups
2) 10-16 KB Rack Front Foot Elevated Reverse Lunges

- Your choice of strict strength or kipping/butterfly work on the Pull Ups/Muscle Ups
- Stand on 1-2 plates and go heavy on the KBs for the reverse lunges.

12 minute Ladder
4-8-12-16-20-etc reps of:
Single Arm DB Hang Clean + STOH 22.5/15kg
DB Goblet Squat 22.5/15kg

- Split the DB Clean + STOH evently between arms on each set

Strength & Conditioning

Every 5 minutes x 3:
4 Broad Jumps for max distance
8-12 DB Goblet Squats
Max Set Press Ups
- Stick landing on each rep of Broad Jumps

AMRAP15:
Run 200m
8 Toes to Bar/V-sits
16 KB Rack Lunges 2 x 16/12kg

Snatch

In 20 minutes:
Build to a Heavy Hang Snatch
- Aim to hit top sets at 90%+ of 1RM

Every 2 minutes x 7:
1 Snatch Pull + 1 Power Snatch
- Work across at 80-90% 1RM

Partner WOD

AMRAP10:
40 Bench Press 60/40kg
40/32 Calorie Row

Rest 4 minutes

AMRAP10:
20 Sandbag to Shoulder 60/40kg
40/32 Calorie Ski or Bike

Rest 4 minutes

AMRAP7:
100/80 Calories
Max Synchro Burpees in remaining time!

Strength + Conditioning

3-4 Sets:
10m Sled Pull + 10m Sled Push
5-8 KB Rack Bulgarian Split Squats
8-12 Alternating KB Z-Press

AMRAP30:
5 rounds for time:
30/24 Calories
15 KB Swings 24/16kg
Run 400m
15 Burpees

Full Body Strength Session

Deadlifts
Build to a heavy 8

3-4 Sets
10 Bent over rows
rest 60sec
8-12 Dips/Press ups
rest 60 sec

2 Sets
AMRAP Jumping squats
AMRAP BB Skull crushers
AMRAP Lying plate rotations
*Pick weights you can do up to 20 reps with
*rest 2-3 minutes between sets

3-4 Sets
8 Box Jumps
8 Staggered Stance DB RDL each leg
8-12 Alternating KB Strict Press

-Rest around 30 seconds between exercises and 2-3 minutes between sets

AMRAP15
Run 400m or 30/24 Calories
10 Horizontal Ring Rows
20 DB Step Ups 22.5/15kg, 20"

Zone 2

AMRAP40:
Run 800m
3 rounds...
5 Pull Ups
10 Press Ups
15 Sit Ups
10m Sled Push 120/80kg

- Aim to work continuously at a steady pace for 40mins

Clean & Jerk

In 15 minutes:
Build to a Heavy Hang Clean
- Aim to hit at least 90%+ of 1RM

Every 90 seconds x 7:
1 Split Jerk
- Work from floor or rack
- Work across at 85%+ 1RM

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

Open WOD 19.1
(And my prediction for 26.1!)

AMRAP15:
19 Wall Ball 9/6kg
19 Calories

Finisher

EMOM9:
1) 20-30 seconds Chin over Bar Hold
2) 30 seconds V-sits
3) 20 seconds Lying Quad Stretch each leg

Intervals

On 0 minutes:
Every 3 minutes x 5
Run 200m + 10 Burpees

On 20 minutes:
Every 4 minutes x 4
Run 400m + 16 DB Step Ups 22.5/15kg, 20"

Capacity

In pairs complete 3 x AMRAP15:

AMRAP15:
40/30 Calorie Ski/Bike
40 Sandbag Lunges 30/22.5kg
20 Burpees over Sandbag

AMRAP15:
Run 800m together
30 Floor Press 30/22.5kg
15 Strict Pull Ups

AMRAP15:
40/30 Calorie Row
40 Wall Ball 9/6kg
100m Farmer's Carry 2 x 32/24kg

- Rest 3 minutes between AMRAPs
- 3+ rounds per AMRAP is a great target!

Engine - Multi Disipline

Sunday Social