Monday 13th April 2026

Every 5 minutes x 3
6 Front/Overhead Squats @ 65-75%
10 Press Ups
30/24 Calories or Run 400m

Rest 4 minutes

Every 3 minutes x 3
6 Hang Power Clean/Snatch @ 65-75%
12/9 Calories or Run 150m

Rest 4 minutes

5 minutes for quality:
5 Broad Jumps
5/5 Single Leg RDL
10 2-point Plank

Run Focus

Every 6 minutes x 6 (2 rounds):
1) 20/16 Calorie Ski/Row + 400-800m Run
2) 30m Burpee Broad Jump + 400-800m Run
3) 30 Wall Ball 6/4kg + 400-800m Run

- Aim to hit the first movement unbroken then straight into a good pace Run (around 10k pace) that's sustainable for all 6 rounds.
- Rounds should be taking 4-5 minutes

Full Body Strength

Deadlift
Build to a heavy 2
*compare to 16/3

3-5 Giant Sets:
10-16 Landmine reverse lunges
10-15 DB Bench press
3-5 Strict pull ups
30 KB Russian twists
rest 1 minute between exercises

Strength

3-4 Sets:
1 Set Pull Ups/Muscle Ups
DB Bench Press x 8-12

AMRAP6:
8 KB Swings 32/24kg
16 Single Arm DB Overhead Lunges 22.5/15kg

Rest 3 minutes

EMOM6:
1) 30 seconds Toes to KB
2) 30 seconds DB Russian Twists

Strength & Conditioning

3 Sets:
3 x 3/3 Continuous Hops for distance
8-12 Heavy DB Goblet Squats
Max set Pull Ups (any variation)

AMRAP15:
6 Press Ups
9 Burpees
12 Wall Ball 9/6kg
20/15 Calories or 200m Run

Clean & Jerk

Every 2 minutes x 7:
Hang Clean + Low Hang Clean
- Work across between 70-85%

Every 2 minutes x 7:
1 Power Clean + 1 Split Jerk
- Work across at around 80-90%

Clean & Jerk

EMOM3:
1 Pull + 1 Hang Clean + 1 Clean @ 50-60%

EMOM3:
1 Power Clean + 3 Jerks @ 50-60%

Every 2 minutes x 5:
3 Clean & Jerks
- Reset between each rep
- Start at 60-65% and aim to increase load each set

2025 Black & Blue WOD 2

"Pick N Mix"

For time:
In pairs working You Go I Go:
16 Shoulder to Overhead 50/35kg
Run 400m together
16 Front Squats 50/35kg
20 Synchro Burpees Over the Bar
16 Hang Power Cleans 50/35kg
Run 400m together
16 Thrusters 50/35kg

Time Cap = 15 minutes

Strength & Conditioning

3 Sets:
10m Heavy Sled Pull + 10m Sled Push back
12-16 DB See-Saw Press
8/8 DB Staggered Stance RDL

3 rounds:
Run 400m
20 KB Swings 24/16kg
16 DB Rack Reverse Lunges 2x15/10kg
12 Burpees Over DBs
Run 800m or 60/48 Calories

- Rest 3 minutes between rounds
- Hit each round around 90% effort
- Time Cap = 33 minutes

Full Body Strength

Squats
Build to a heavy 2
*compare to 18/3

3-5 Giant Sets:
5-8 Half kneeling landmine press
10-15 KB RDLs
12-16 Gorilla rows
15/15 KB Side bends
rest 1 minute between exercises

Every 90 seconds x 4
1) 2-4 Wall Walks or 5-10m Handstand Walk
2) 10-16 KB Hang Reverse Lunges

AMRAP20
20/16 Calories or 200m Run
15 Wall Ball 9/6kg
10 Toes to Bar

Zone 2

Partner WOD

AMRAP40, split reps as you wish:
Run 800m or 60/48 Calories
30 Box Jumps
30 V-Sits or Toes to Bar
30 DB Box Step Ups
30 DB Push Press

- Use challenging weights, aiming for sets of 5-10 at a time

Snatch

Every 2 minutes x 7:
Hang Snatch + Low Hang Snatch
- Work across between 75-85%

Every 2 minutes x 5:
1 Snatch Pull + 1 Power Snatch
- Work across at around 80-90%

Ring Muscle Ups & Pistol Squats

Coached strength work and skill progressions for all levels

3 Giant Sets
3 x 4 Lateral Hurdle Jumps into Box Jump
5 Sandbag to Shoulder
5/5 Pallof Press

- Rest 30-60 seconds between exercises, and 2-3 minutes between sets

For time
Run 400m
20 DB Hang Clean + STOH 1x22.5/15kg
20 DB Box Step Ups 1x22.5/15kg, 24/20"
20 Burpees
Run 400m

Time Cap = 10 minutes

Intervals

Every 4 minutes x 8:
20/15 Calories
Straight into...
Even rounds) 25 Wall Ball 6/4kg
Odd rounds) 15 Burpees to Plate

- Aim to hit the calories at a fast pace that allows you to still go unbroken on the Wall Balls/Burpees

Engine - Single Discipline

Aerobic Endurance
6 Sets:
4 minutes Steady, consistent pace
1 minute Rest

Rest 4 minutes

Anaerobic Endurance
5 sets:
1 minute steady, consistent pace
30 second sprint
1 minute Rest

Saturday Sickener

Partner WOD

AMRAP36, working You Go I Go:
10 DB Hang Squat Cleans 2 x 22.5/15kg
20 Single Leg V-sits
Run 200m or 20/16 Calories
10 DB Thrusters 2 x 22.5/15kg
10 Pull Ups
Run 200m or 20/16 Calories
10 DB Deadlifts 2 x 22.5/15kg
20 Squat Thrusts
Run 200m or 20/16 Calories

- Mix up cardio disciplines throughout WOD

Capacity

2 rounds (62 minutes):

AMRAP6:
20m Burpee Broad Jump + Run 400m

AMRAP6:
20 KB Rack Lunges 2x16/12kg + Row 500/400m

AMRAP6:
10m Sled Push 150/100kg + Run 200m

AMRAP6:
25 Wall Ball 6/4kg + Ski 500/400m or Bike 1000/800m

- Rest 2 minute between AMRAPs

Engine - Multi Discipline

Sunday Social

In pairs, AMRAP30, Split reps as you wish:
300m Run
30 Synchro Lunges
300m Ski or 600m Bike
30 Synchro KB Swings 24/16kg
30 Wall Ball 9/6kg
30 Synchro Sit Ups

On 30 minutes go straight into...
400m Sandbag Carry
- Sandbag can't touch the floor!