Monday 6th April 2026

Bank Holiday Team WOD

In teams of 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike...

1800m Run
180 DB Snatch 1x22.5/15kg
90 Burpee pull ups

- Score is total calories accumulated in 30 minutes
- Teams can have someone working on the Row/Ski/Bike at the same time as having one person working through the WOD reps.
- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are completed.

Bank Holiday HYROX

"Doubles Troubles"

Run 800m together
100m Sandbag Lunge Walk 30/22.5kg
Run 800m together
80/60 Calorie Ski
Run 800m together
200m Farmer's Carry 2 x 32/24kg
Run 800m together
80/60 Calorie Row
Run 800m together
100 Wall Ball 9/46g

Time Cap = 42 minutes

A) On 0:00
AMRAP8:
50 Air squats
12 Toes to bar
12 DB Hang power cleans 2x22.5/15kg

B) On 12:00
AMRAP6:
30/24 Calories or Run 400m
20 DB Shoulder to overhead 2x22.5/15kg

C) On 22:00
For Time:
30/24 Calories or Run 400m *Different to part B
15 Box jumps 24/20"
20 SA DB OH Lunges 1x22.5/15kg
15 Box jumps 24/20"
30/24 Calories or Run 400m

Time cap - 30:00

Strength & Conditioning

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

2 minutes On/1 minute Off x 5:
Run 150m
16 Single Arm DB Overhead Lunges 22.5/15kg
AMRAP Burpees over DB in remaining time

Clean & Jerk

Every 2 minutes x 7:
Build to a Heavy 3-position Clean
(High Hang-Hang-Low Hang)
- Work across between 60-80%

Every 2 minutes x 7:
1 Power Clean + 2 Split Jerks
- Work across at around 80-85%

Weightlifting

15 minutes Building weight:
1 Halt Clean + 1 Clean
or
1 Halt Snatch + 1 Snatch
*Pause at the knee for 2 sec on the halt lift

Partner WOD

For time:
15 Synchro burpee over bar
80 Deadlifts 60/40kg
15 Synchro burpee over bar
50 Hang power cleans 60/40kg
15 Synchro burpee over bar
20 Ground to overhead 60/40kg
15 Synchro burpee over bar

Time cap - 14 minutes

Strength & Conditioning

3 Sets:
80m Farmer's Carry (as heavy as possible!)
8-12 DB Squats
8-12 DB Bench Press

AMRAP30:
Run 400m
20 KB Swings 24/16kg
30/24 Calories
20 Burpees
20m Sled Push 120/80kg

Full Body Strength

Squats
4-5 x 3 @ 80%+
rest 2 minutes between sets

3-4 Sets
5-8 Landmine press ea.
15 Single Leg KB RDL el.
rest 1 minute between exercises

2 Rounds
20 Landmine Reverse lunges
20 Gorilla rows
20 Hanging knee raises

Every 5 minutes x 6
30 Double unders
15 Wall balls 9/6kg, 10/9'
5 Strict pull ups
15 V Sit
300m Row/Ski or 600m Bike or 750m Echo

Zone 2

AMRAP40:
Run 800m or 60/48 Calories
8 Strict Pull Ups
12 DB Goblet Squats
16 V-sits
20 Single Arm DB Hang Clean + STOH
1 minute Plank Hold

- Mix up cardio disciplines throughout WOD
- Move through at a consistent pace

Snatch

Every 2 minutes x 7:
Build to a Heavy 3-position Snatch
(High Hang-Hang-Low Hang)
- Work across between 60-80%

Every 2 minutes x 5:
2 Snatch Pulls + 1 Hang Power Snatch
- Work across at around 80-85%

Ring Muscle Ups & Pistol Squats

Coached strength work and skill progressions for all levels

Strength

4-5 Sets
3 Deadlift @ 80-90% *reset every rep

In 13 minutes:
80/60 Calories
In the remaining time AMRAP...
20 Press ups
20 Alt DB Snatch 1x22.5/15kg

Intervals

Every 4 minutes x 8:
In 2 minutes…
Run 200m
Even Rounds) AMRAP Wall Ball
Odd rounds) AMRAP KB Swings

- Aim to hit each round at 90%+ effort

Engine - Single Discipline

5 minutes On/2 minutes Off x 2 (Medium, consistent pace)

Rest 3 minutes

60 sec On/30 sec Off x 6 (Challenging Pace)

Rest 5 minutes

30 sec On/30 sec Off x 12 (Sprints)

Saturday Sickener

Partner WOD

For time, Split reps as you wish and run together,
40 DB Deadlifts 2x22.5/15kg
Run 400m
40 KB swings 32/24kg
Run 400m
40 DB Rack lunges 2x22.5/15kg
Run 400m
40 Burpees
Run 400m
40 C2B Pull ups
Run 400m
40 DB Push press 2x22.5/15kg
Run 400m
40 DB Squat cleans 2x22.5/15kg
Run 400m

Time cap - 30 minutes

Capacity

In pairs complete AMRAP60:
Run 800m together
60 Sandbag Lunges 30/22.5kg
60 Wall Ball 9/6kg
Run 800m together
200m Farmer's Carry 2 x 32/24kg
60/48 Calorie Row
Run 800m together
60 Burpees
60/48 Calorie Ski/Bike

- Split reps as you wish and gun for 2+ rounds!!!

Engine - Multi Discipline

Sunday Social

20 mins to build to a heavy 3 front squats

15 min AMRAP
5 front squats (@60% of what you built to in part A)
10 hand release press ups
150m run
1 min rest between rounds