| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | Bank Holiday Team WOD In teams of 3, accumulate Max Calories in 35 minutes... At the same time complete... 120 Double DB Hang Snatch 30 Burpees 120 Double DB Push Press 30 Burpees 120 Double DB Cleans 30 Burpees 120 Double DB Squats 30 Burpees Rx = 2 x 15/10kg *1 working on calories, 1 working on DBs, 1 resting Switch when you like | Bank Holiday HYROX Run 800m 40/30 Calories Run 800m 200m Farmer's Carry 2x24/16kg Run 800m 30 Burpees to Plate Run 800m 40/30 Calories (use different discipline) Run 800m 40m Plate OH Walking Lunge 20/15kg Run 800m 60 Wall Ball 6/4kg Time Cap = 42 minutes *If you don't think you can finish in the time cap, alternate runs between 800m and 400m | ||||
| Tuesday | Every 2 minutes x 5 5 Strict pull ups Then either… Every 2 minutes x 5 5-10 Kipping pull ups 30-50 Double unders Or 10 minutes Coached Kipping pull up work | For time 10-9-8-…3-2-1 Burpee over DB 20-18-16...6-4-2 DB Lunges 1x22.5/15kg - Time cap - 10 minutes - For lunges, hold DBs however you like | Strength & Conditioning 3 Sets: 3 x 3 Continuous Broad Jumps for distance 6 DB Rack Russian Step Ups each leg Max set Pull Ups (any variation) AMRAP15: 6 Burpee Box Jumps 24/20" 12 DB Goblet Squats 20/15kg 200m Run or 15/12 Calories Rest 30 seconds | Clean & Jerk Every 90 seconds x 10: 1 Split Jerk - Take bar from the rack - Work across at around 80-85% Every 2 minutes x 7: Clean Pull + Clean - Build across between 60-95% | ||
| Wednesday | Weightlifting Every 90 seconds x 10 1-3) 3 Cleans @ 50-60% 4-6) 2 Cleans @ 65-80% 6-10) 1 Clean @ 85%+ | Partner WOD For time 40/32 Calories *Split as you wish 40 Synchro KB Swings 24/16kg 40/32 Calories * 30 Synchro SA KB Shoulder to overhead 24/16kg 40/32 Calories * 20 Synchro Sprawls over KB 40/32 Calories * Time cap - 13 minutes | Strength & Conditioning 3 Sets: 10m Heavy Sled Pull + 10m Sled Push back 5-8 DB Bench Press 6/6 DB Staggered Stance RDL 3 rounds: Run 400m 16 SA DB Devil's Press 1x15/10kg 32 DB Goblet Lunges 1x15/10kg 16 DB Plank Pull Throughs 1x15/10kg Run 800m or 60/48 Calories - Rest 3 minutes between rounds - Hit each round around 90% effort - Time Cap = 36 minutes | Full Body Strength Push press 4x5 @ 80% Every 2:30 or quicker 4 Sets 5 Squats @ 80% 6-10 Chin ups rest 1 minute between exercises 3 Sets 12 KB Strict press 10-20 Hanging knee raises | ||
| Thursday | 5 rounds Working 40 seconds on/20 seconds off 1) Sandbag to chest 2) Wall walks 3) DB Step ups 4) Farmers carry 5) Tuck hold 6) Rest | Zone 2 In 40 minutes: Run 1 mile then AMRAP… 5 Press Ups 10 Tuck Ups 15 Wall Ball 5 Pull Ups 10 Russian Twists 15 KB Swings 15/12 Calories or 200m Run | Snatch Every 90 seconds x 7: 1 Pull + 1 High Hang Snatch + 1 Hang Snatch - Work across at around 50-60% Every 2.5 minutes x 5: 2 Snatch - Build across between 70-90% | Pull Ups & Handstand Walks Coached strength work and skill progressions for all levels | ||
| Friday | 4-5 Sets 3 Deadlift @ 80%+ | AMRAP15 5 Hang to overhead 50/35kg 10 Toes to bar 200m Run | Intervals Intervals Every 6 minutes x 5: 10 Med Ball OH Jumping Lunges 6/4kg 15 No Press Up Burpees 20 Wall Ball 6/4kg 25/20 Calories - 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 | |||
| Saturday | Engine - Single Discipline 2 minutes On/1 minute Off x 5 (Challenging Pace) Rest 4 minutes 60 sec On/30 sec Off x 8 (Challenging Pace) Rest 4 minutes 40 sec On/80 sec Off x 5 (Sprints) | Saturday Sickener Partner WOD, Accumulate max reps 3 Rounds A) 1 minute Wall balls 9/6kg, 10/9' B) 1 minute Calories A) 1 minute Box jumps 24/20" B) 1 minute Calories A) 1 minute Alt DB Snatch 22.5/15kg B) 1 minute Calories A) 1 minute Burpees B) 1 minute Calories Rest 2 minutes between rounds *Partner A start on movement, partner B start on calories then switch | Capacity "Rocket Fuel" For time: 30 Burpees Run 1 mile 40 Single Arm DB OH Lunges 1 x 22.5/15kg Run 800m 60 KB Swings 24/16kg 60/48 Calories 60 Wall Ball 6/4kg Run 800m 40 Single Arm DB OH Lunges 1 x 22.5/15kg Run 1 mile 30 Burpees Time Cap = 50 minutes Compare to 17th Jan 26 | |||
| Sunday | Engine - Multi Discipline | Sunday Social For time: Run 400m into... 3 Rounds 15 Toes to Bar 15 KB Goblet Squats 24/16kg 15 Burpees Run 400m to finish Rest 2 minutes Run 400m into... 3 Rounds 20/15 Calories 15 KB Goblet Reverse Lunges 24/16kg 15 Press Ups Run 400m to finish Time Cap = 35 minutes |
Monday, 4th May 2026
CrossFit A
Bank Holiday Team WOD
In teams of 3, accumulate Max Calories in 35 minutes...
At the same time complete...
120 Double DB Hang Snatch
30 Burpees
120 Double DB Push Press
30 Burpees
120 Double DB Cleans
30 Burpees
120 Double DB Squats
30 Burpees
Rx = 2 x 15/10kg
*1 working on calories, 1 working on DBs, 1 resting
Switch when you like
HYROX
Bank Holiday HYROX
Run 800m
40/30 Calories
Run 800m
200m Farmer's Carry 2x24/16kg
Run 800m
30 Burpees to Plate
Run 800m
40/30 Calories (use different discipline)
Run 800m
40m Plate OH Walking Lunge 20/15kg
Run 800m
60 Wall Ball 6/4kg
Time Cap = 42 minutes
*If you don't think you can finish in the time cap, alternate runs between 800m and 400m
Tuesday, 5th May 2026
CrossFit A
Every 2 minutes x 5
5 Strict pull ups
Then either…
Every 2 minutes x 5
5-10 Kipping pull ups
30-50 Double unders
Or
10 minutes Coached Kipping pull up work
CrossFit B
For time
10-9-8-…3-2-1 Burpee over DB
20-18-16...6-4-2 DB Lunges 1x22.5/15kg
- Time cap - 10 minutes
- For lunges, hold DBs however you like
HYROX
Strength & Conditioning
3 Sets:
3 x 3 Continuous Broad Jumps for distance
6 DB Rack Russian Step Ups each leg
Max set Pull Ups (any variation)
AMRAP15:
6 Burpee Box Jumps 24/20"
12 DB Goblet Squats 20/15kg
200m Run or 15/12 Calories
Rest 30 seconds
Weightlifting
Clean & Jerk
Every 90 seconds x 10:
1 Split Jerk
- Take bar from the rack
- Work across at around 80-85%
Every 2 minutes x 7:
Clean Pull + Clean
- Build across between 60-95%
Wednesday, 6th May 2026
CrossFit A
Weightlifting
Every 90 seconds x 10
1-3) 3 Cleans @ 50-60%
4-6) 2 Cleans @ 65-80%
6-10) 1 Clean @ 85%+
CrossFit B
Partner WOD
For time
40/32 Calories *Split as you wish
40 Synchro KB Swings 24/16kg
40/32 Calories *
30 Synchro SA KB Shoulder to overhead 24/16kg
40/32 Calories *
20 Synchro Sprawls over KB
40/32 Calories *
Time cap - 13 minutes
HYROX
Strength & Conditioning
3 Sets:
10m Heavy Sled Pull + 10m Sled Push back
5-8 DB Bench Press
6/6 DB Staggered Stance RDL
3 rounds:
Run 400m
16 SA DB Devil's Press 1x15/10kg
32 DB Goblet Lunges 1x15/10kg
16 DB Plank Pull Throughs 1x15/10kg
Run 800m or 60/48 Calories
- Rest 3 minutes between rounds
- Hit each round around 90% effort
- Time Cap = 36 minutes
Strength
Full Body Strength
Push press
4x5 @ 80%
Every 2:30 or quicker
4 Sets
5 Squats @ 80%
6-10 Chin ups
rest 1 minute between exercises
3 Sets
12 KB Strict press
10-20 Hanging knee raises
Thursday, 7th May 2026
CrossFit A
5 rounds
Working 40 seconds on/20 seconds off
1) Sandbag to chest
2) Wall walks
3) DB Step ups
4) Farmers carry
5) Tuck hold
6) Rest
HYROX
Zone 2
In 40 minutes:
Run 1 mile
then AMRAP…
5 Press Ups
10 Tuck Ups
15 Wall Ball
5 Pull Ups
10 Russian Twists
15 KB Swings
15/12 Calories or 200m Run
Weightlifting
Snatch
Every 90 seconds x 7:
1 Pull + 1 High Hang Snatch + 1 Hang Snatch
- Work across at around 50-60%
Every 2.5 minutes x 5:
2 Snatch
- Build across between 70-90%
Gymnastics
Pull Ups & Handstand Walks
Coached strength work and skill progressions for all levels
Friday, 8th May 2026
CrossFit A
4-5 Sets
3 Deadlift @ 80%+
CrossFit B
AMRAP15
5 Hang to overhead 50/35kg
10 Toes to bar
200m Run
HYROX
Intervals
Intervals
Every 6 minutes x 5:
10 Med Ball OH Jumping Lunges 6/4kg
15 No Press Up Burpees
20 Wall Ball 6/4kg
25/20 Calories
- 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
Saturday, 9th May 2026
CrossFit A
Engine - Single Discipline
2 minutes On/1 minute Off x 5 (Challenging Pace)
Rest 4 minutes
60 sec On/30 sec Off x 8 (Challenging Pace)
Rest 4 minutes
40 sec On/80 sec Off x 5 (Sprints)
CrossFit B
Saturday Sickener
Partner WOD, Accumulate max reps
3 Rounds
A) 1 minute Wall balls 9/6kg, 10/9'
B) 1 minute Calories
A) 1 minute Box jumps 24/20"
B) 1 minute Calories
A) 1 minute Alt DB Snatch 22.5/15kg
B) 1 minute Calories
A) 1 minute Burpees
B) 1 minute Calories
Rest 2 minutes between rounds
*Partner A start on movement, partner B start on calories then switch
HYROX
Capacity
"Rocket Fuel"
For time:
30 Burpees
Run 1 mile
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 800m
60 KB Swings 24/16kg
60/48 Calories
60 Wall Ball 6/4kg
Run 800m
40 Single Arm DB OH Lunges 1 x 22.5/15kg
Run 1 mile
30 Burpees
Time Cap = 50 minutes
Compare to 17th Jan 26
Sunday, 10th May 2026
CrossFit A
Engine - Multi Discipline
CrossFit B
Sunday Social
For time:
Run 400m into...
3 Rounds
15 Toes to Bar
15 KB Goblet Squats 24/16kg
15 Burpees
Run 400m to finish
Rest 2 minutes
Run 400m into...
3 Rounds
20/15 Calories
15 KB Goblet Reverse Lunges 24/16kg
15 Press Ups
Run 400m to finish
Time Cap = 35 minutes