Monday 23rd March 2026

Intervals

6 Rounds:
Every 5 minutes...
5 Power snatch @ 60-70%
7 Strict HSPU/Pike press ups/press ups
9 Toes to bar
Run 200-400m

*Use a weight that you can hit quality reps with no more than a few seconds between
*Run a distance that allows you to finish rounds in 2:30-3:30

Run Club

Every 10 minutes x 4:
Run 400m
Station A, B, C or D from below
Run 600-1000m

A) 200m Farmer's Carry 2x24/16kg
B) 500m Ski
C) 40m Sled Push 120/80kg
D) 500m Row

- Hit runs around 10k pace or slightly faster than Hyrox pace
- Rounds should be 7.5-8.5 minutes

Full Body Strength

Deadlift
3x10 @ 70%
rest 2-3 minutes between sets

3-4 Sets
8-12 Landmine reverse lunges
8-12 DB Bench press
4-6 Strict pull ups
rest 1 minute between exercises

EMOM6
1) 40 seconds Landmine windmills
2) 40 seconds DB Curl + Press

EMOM30 (6 Rounds)
1) 1-2 Rope climbs
2) 15 Wall balls 9/6kg, 10/9'
3) 12 Burpees
4) 20/16 Calories
5) Rest

Strength & Conditioning

3 Sets:
3 x 3 Continuous Broad Jumps for distance
8 DB Rack Russian Step Ups each leg
Max set Pull Ups (any variation)

AMRAP15:
8 Burpee Box Jumps 24/20"
200m Run or 15/12 Calories
Rest 30 seconds

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 90%+ of 1RM

Every 2 minutes x 7:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
- Start around 50% max Jerk and aim to add a little load aftr every quality set

Weightlifting

12 minutes Building weight
1 Pull + 2 High hang Clean or Snatch

Partner WOD

AMRAP12, Working YGIG
9 KB Deadlifts 2x32/24kg
6 KB Lunges 2x32/24kg *hanging
3 Bar muscle ups

*Scale muscle ups to 6 pull ups

Strength & Conditioning

3 Sets:
10m Heavy Sled Pull + 10m Sled Push back
8-12 DB Bench Press
8-12 DB RDL + Calf Raise

AMRAP30:
Run 800m or 60/48 Calories
30 Single Arm DB OH Lunges 20/12.5kg
20 Tuck Ups
10 Burpees over DB

Full Body Strength

Squats
3x10 @ 70%
rest 2-3 minutes between

3-4 Sets
8-12 Half kneeling landmine press ea.
5-8 KB Staggered RDLs el.
rest 1 minute between exercises

EMOM9
1) 40 seconds Landmine squats
2) 40 seconds Ring rows
3) 40 seconds OH Plate sit ups

2 Rounds

AMRAP4
30 Double unders
10 Sit ups

rest 1 minute

AMRAP 4
40m Sandbag/KB Rack carry
8 Down ups

rest 1 minute

AMRAP4
12/9 Calorie Row, Bike or Ski
12 KB Swings 24/16kg

Rest 2 minutes

Zone 2

40 minutes:
Run 400m
20 Single Leg V-sits
10 Ring Rows
30/24 Calories
20 DB Goblet Lunges
10 Press Ups
200m KB Farmer's Carry

- Aim to work at a steady, consistent pace throughout

Snatch

In 15 minutes:
Build to a Heavy Double Hang Snatch
- Drop and reset between each rep if desired

Every 2 minutes x 5:
1 High Hang Snatch + 1 Snatch Balance + 2 Tempo OHS
- Tempo OHSs @ 22X1
- Work across at around 65-75% of heavy double

Toes to Bar & Handstand Holds

Coached strength work and skill progressions for all levels

Strength
4 Sets
5 Deadlift @ 70-80% *reset every rep

AMRAP9
5 Thrusters 40/30kg
7 Burpees over bar
9 V sit

Intervals

Every 6 minutes x 5:
25/20 Calories
20 Wall Ball 6/4kg
15 No Press Up Burpees
10 Med Ball OH Jumping Lunges 6/4kg

- Aim to hit each round at 95% effort and push through unbroken with minimal to zero rest
- Rounds should ideally be around 3-3.5 minutes

Engine - Single Discipline


2 minutes On/1 minute Off x 6 (Medium pace)

Rest 3 minutes

45 sec On/45 sec Off x 8 (Challenging Pace)

Rest 3 minutes

20 sec On/20 sec Off x 12 (Sprints)

Saturday Sickener

Partner WOD

For time:
2000m Row, Ski, Run or 4000m Bike/Echo
60 KB hang cleans 1x28/20kg
200m KB farmers carry 1x28/20kg
1500m Row, Ski, Run or 3000m Bike/Echo
40 KB Hang cleans 1x28/20kg
150m KB farmers carry 1x28/20kg
1000m Row, Ski, Run or 2000m Bike/Echo
20 KB Hang cleans 1x28/20kg
100m KB farmers carry 1x28/20kg
500m Row, Ski, Run or 1000m Bike/Echo

*Split CV and Cleans how you like, farmers carry together with a KB each

Time cap - 30 minutes

Capacity

In Pairs

AMRAP10:
Run 800m together
100m Sandbag Lunge Walk 30/22.5kg
In remaining time Max distance Ski

AMRAP10:
Run 800m together
100m Burpee Broad Jump
In remaining time Max distance Bike

AMRAP10:
Run 800m together
100 Wall Ball 9/6kg
In remaining time Max distance Row

AMRAP10:
Run 800m together
200m Farmer's Carry 2x32/24kg
In remaining time Max distance Run

- Rest 4 minutes between AMRAPs

Engine - Multi Discipline


Engine - Multi Discipline

7 rounds:
2 mins Discipline 1
30 secs Rest
2 mins Discipline 2
30 secs Rest

5 mins Rest

In pairs complete Max distance in 16 minutes
- Change every 300m (600m for Bike)

Sunday Social

EMOM10
1) 15/12 Calorie Bike/Row/Ski
2) 3 Hang Squat Clean @ 65-75%

Rest 5 mins

AMRAP15, Alternating Rounds;
5 Power Clean 60/40kg
10 V-Sits
15 Calorie Bike/Row/Ski or 150m Run