| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | Every 5 minutes x 5 rounds 8 Push jerks @ 50-60% 12 Toes to bar 30/24 Calories Rounds should take 2:30-3:30 each time *If rounds are taking longer than 3:30 reduce TTB and Cals by 2 | Run Focus AMRAP16: 200m Fast Run 200m Recovery Jog or 1 minute Walk Rest 4 minutes AMRAP20: Run 600-1000m 40 Plate Overhead Walking Lunges - Work through at a consistent pace | Wendler Squat + Press, Week 1 Push press 5@57.5% 5@67.5% 5+@77.5% *do a set every 2:30 or quicker The last set is an AMRAP set. Keep working until you fail or form breaks down. Squat 5@57.5% 5@67.5% 5+@77.5% *do a set every 2:30 or quicker The last set is an AMRAP set. Keep working until you fail or form breaks down. Accessory 3-4 Sets 8 RDLs 8 Strict Pull ups | |||
| Tuesday | AMRAP10 2 Sandbag Cleans 10 Burpees 150m Run rest 4 minutes AMRAP10 2 Wall walks 10 KB Hang lunges 2x24/16kg 150m Run | Finisher 6 Rounds 30 seconds on/30 seconds off Sandbag bear hug/KB Front rack hold | Strength & Conditioning 3-4 Sets: Double KB Squat x 8-10 Pull Ups (any variation) x 5-10 Floor Press x 12 - Rest around 1 min between exercises In 13 minutes: Run 800m into AMRAP… 15 Wall Ball 6/4kg 15 Russian KB Swings 28/20kg 150m Run | Snatch Technique/Primer Every 90 secs x 6 Snatch Power Jerk + Snatch Balance @ 50-60% Main Lift Hang Snatch 6x2 @ 70-80% Accessory Strength Every 90 secs x 6 2 Snatch Pull @ 85-100% | ||
| Wednesday | EMOM5 Hang clean + Front squat + Clean or Hang Snatch + Overhead squat + Snatch *Work around 40-50% 10 minutes Building weight Hang clean + Front squat + Clean or Hang Snatch + Overhead squat + Snatch | Partner WOD For Time, Splitting reps as you wish 6 Rounds of... 12 Thrusters 40/30kg 12 C2B Pull ups 1 minute Rest, then 6 Rounds of 6 Thrusters 60/40kg 6 Bar Muscle ups Time Cap - 14 minutes | Strength + Conditioning 3-4 Sets: Heavy Sled Push x 20m DB Push Press x 8-10 Heavy Farmer's Carry x 50m 2 rounds for time: Run 800m 40 Wall Ball 6/4kg 30 SA DB Hang Clean + STOH 20/12.5kg 20 Burpees Run 400-800m Rest 4 minutes between rounds - Aim to hit both rounds at a fast but consistent pace - Time Cap = 30 minutes (13 mins per round) | Wendler Deadlift + Bench, Week 2 Deadlift 3@62.5% 3@72.5% 3+@82.5% *do a set every 2:30 or quicker The last set is an AMRAP set. Keep working until you fail or form breaks down. Bench press 3@62.5% 3@72.5% 3+@82.5% *do a set every 2:30 or quicker The last set is an AMRAP set. Keep working until you fail or form breaks down. Accessory 3-4 Sets 6/6 KB Rack Bulgarian split squats 8/8 SA KB Gorilla rows | ||
| Thursday | Every 90 seconds x 4 rounds 1) 1-3 Rope climbs 2) 8-12 DB Floor press | AMRAP15 100m SA DB Farmers carry 22.5/15kg 150m Run 30 Alternating DB hang snatch 22.5/15kg | Long Workout Individual or Doubles AMRAP40: 60/48 Calories or 800m Run 20 (Synchro) Plate Overhead Lunges 20/15kg 20 Burpees to Plate 60/48 Calories or 800m Run 30 seconds (Synchro) Weighted Plank 20/15kg 20 Plate Ground to Overhead 20/15kg - For Doubles, do Synchro work together and split other movements between you | Clean & Jerk Technique Every 90 secs x 6 3 Push Jerk in Split @ 40-60% (First 3 sets from BTN, Last 3 sets from Front Rack) Main Lift Hang Clean + Jerk 6x2 @ 70-80% Accessory Strength Every 2 mins x 5 Pull + Hang Power Clean @ 80-95% | Bar Muscle Ups & HSPUs Coached strength work and skill progressions for all levels | |
| Friday | 4-5 Sets 5 Tempo Back squats (22x1) Work across at 70%+ or slightly heavier than last week | 5 Rounds for max Cals In 90 seconds... 20 Alternating pistol squats AMRAP Calories Rest 90 secs between rounds | Intervals "Up & Down" For time: 10-20-40-40-20-10 DB Hang Walking Lunge 2x15/10kg 200-400-800-800-400-200m Run 60-90-120-120-90 seconds Rest Time Cap = 32 minutes | |||
| Saturday | Engine @ 9am 12 minutes Working 2 minutes hard/1 minute easy (4 rounds) rest 3 minutes 12 minutes Working 1 minute hard/1 minute easy (6 rounds) rest 3 minutes 12 minutes Working 30 seconds hard/1 minute easy (8 rounds) | CrossFit @ 10am Saturday Sickener Partner WOD AMRAP22 20 Power cleans 80/55kg 40 Burpees over bar 800m Run together 16 Power cleans 80/55kg 32 Burpees over bar 800m Run together 12 Power Cleans 80/55kg 24 Burpees over bar 800m Run together 8 Power cleans 80/55kg 16 Burpees over bar AMRAP 200m Relays in remaining time *Split Power clean and burpee over bar reps as you wish | Capacity In 24 minutes: Run 1 mile 400m Single Arm Farmer's Carry 1x24/16kg then AMRAP… 40 Calories 20 Burpees In 12 minutes: Run 800m 200m Single Arm Farmer's Carry 1x24/16kg then AMRAP… 20 Calories 10 Burpees In 6 minutes: Run 400m 100m Single Arm Farmer's Carry 1x24/16kg then AMRAP… 10 Calories 5 Burpees - Rest 4 minutes between each section - Aim to match or beat score on each AMRAP! | |||
| Sunday | Engine @ 9am | CrossFit @10:30am Sunday Social Partner workout 120/96 Cals Machine or 1,600m Run (split as you wish) into 4 Rounds Each: 20 Wall Balls 9/6kg,10/9' 15 Pull Ups 10 Press Ups into 60/48 Cals Machine or 800m Run (split as you wish) Time Cap: 25mins |
Monday, 1st June 2026
CrossFit A
Every 5 minutes x 5 rounds
8 Push jerks @ 50-60%
12 Toes to bar
30/24 Calories
Rounds should take 2:30-3:30 each time
*If rounds are taking longer than 3:30 reduce TTB and Cals by 2
HYROX
Run Focus
AMRAP16:
200m Fast Run
200m Recovery Jog or 1 minute Walk
Rest 4 minutes
AMRAP20:
Run 600-1000m
40 Plate Overhead Walking Lunges
- Work through at a consistent pace
Strength
Wendler Squat + Press, Week 1
Push press
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set. Keep working until you fail or form breaks down.
Squat
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set. Keep working until you fail or form breaks down.
Accessory
3-4 Sets
8 RDLs
8 Strict Pull ups
Tuesday, 2nd June 2026
CrossFit A
AMRAP10
2 Sandbag Cleans
10 Burpees
150m Run
rest 4 minutes
AMRAP10
2 Wall walks
10 KB Hang lunges 2x24/16kg
150m Run
CrossFit B
Finisher
6 Rounds
30 seconds on/30 seconds off
Sandbag bear hug/KB Front rack hold
HYROX
Strength & Conditioning
3-4 Sets:
Double KB Squat x 8-10
Pull Ups (any variation) x 5-10
Floor Press x 12
- Rest around 1 min between exercises
In 13 minutes:
Run 800m
into AMRAP…
15 Wall Ball 6/4kg
15 Russian KB Swings 28/20kg
150m Run
Weightlifting
Snatch
Technique/Primer
Every 90 secs x 6
Snatch Power Jerk + Snatch Balance @ 50-60%
Main Lift
Hang Snatch 6x2 @ 70-80%
Accessory Strength
Every 90 secs x 6
2 Snatch Pull @ 85-100%
Wednesday, 3rd June 2026
CrossFit A
EMOM5
Hang clean + Front squat + Clean
or
Hang Snatch + Overhead squat + Snatch
*Work around 40-50%
10 minutes Building weight
Hang clean + Front squat + Clean
or
Hang Snatch + Overhead squat + Snatch
CrossFit B
Partner WOD
For Time, Splitting reps as you wish
6 Rounds of...
12 Thrusters 40/30kg
12 C2B Pull ups
1 minute Rest, then
6 Rounds of
6 Thrusters 60/40kg
6 Bar Muscle ups
Time Cap - 14 minutes
HYROX
Strength + Conditioning
3-4 Sets:
Heavy Sled Push x 20m
DB Push Press x 8-10
Heavy Farmer's Carry x 50m
2 rounds for time:
Run 800m
40 Wall Ball 6/4kg
30 SA DB Hang Clean + STOH 20/12.5kg
20 Burpees
Run 400-800m
Rest 4 minutes between rounds
- Aim to hit both rounds at a fast but consistent pace
- Time Cap = 30 minutes (13 mins per round)
Strength
Wendler Deadlift + Bench, Week 2
Deadlift
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set. Keep working until you fail or form breaks down.
Bench press
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker
The last set is an AMRAP set. Keep working until you fail or form breaks down.
Accessory
3-4 Sets
6/6 KB Rack Bulgarian split squats
8/8 SA KB Gorilla rows
Thursday, 4th June 2026
CrossFit A
Every 90 seconds x 4 rounds
1) 1-3 Rope climbs
2) 8-12 DB Floor press
CrossFit B
AMRAP15
100m SA DB Farmers carry 22.5/15kg
150m Run
30 Alternating DB hang snatch 22.5/15kg
HYROX
Long Workout
Individual or Doubles
AMRAP40:
60/48 Calories or 800m Run
20 (Synchro) Plate Overhead Lunges 20/15kg
20 Burpees to Plate
60/48 Calories or 800m Run
30 seconds (Synchro) Weighted Plank 20/15kg
20 Plate Ground to Overhead 20/15kg
- For Doubles, do Synchro work together and split other movements between you
Weightlifting
Clean & Jerk
Technique
Every 90 secs x 6
3 Push Jerk in Split @ 40-60%
(First 3 sets from BTN, Last 3 sets from Front Rack)
Main Lift
Hang Clean + Jerk 6x2 @ 70-80%
Accessory Strength
Every 2 mins x 5
Pull + Hang Power Clean @ 80-95%
Gymnastics
Bar Muscle Ups & HSPUs
Coached strength work and skill progressions for all levels
Friday, 5th June 2026
CrossFit A
4-5 Sets
5 Tempo Back squats (22x1)
Work across at 70%+ or slightly heavier than last week
CrossFit B
5 Rounds for max Cals
In 90 seconds...
20 Alternating pistol squats
AMRAP Calories
Rest 90 secs between rounds
HYROX
Intervals
"Up & Down"
For time:
10-20-40-40-20-10 DB Hang Walking Lunge 2x15/10kg
200-400-800-800-400-200m Run
60-90-120-120-90 seconds Rest
Time Cap = 32 minutes
Saturday, 6th June 2026
CrossFit A
Engine @ 9am
12 minutes
Working 2 minutes hard/1 minute easy (4 rounds)
rest 3 minutes
12 minutes
Working 1 minute hard/1 minute easy (6 rounds)
rest 3 minutes
12 minutes
Working 30 seconds hard/1 minute easy (8 rounds)
CrossFit B
CrossFit @ 10am
Saturday Sickener
Partner WOD
AMRAP22
20 Power cleans 80/55kg
40 Burpees over bar
800m Run together
16 Power cleans 80/55kg
32 Burpees over bar
800m Run together
12 Power Cleans 80/55kg
24 Burpees over bar
800m Run together
8 Power cleans 80/55kg
16 Burpees over bar
AMRAP 200m Relays in remaining time
*Split Power clean and burpee over bar reps as you wish
HYROX
Capacity
In 24 minutes:
Run 1 mile
400m Single Arm Farmer's Carry 1x24/16kg
then AMRAP…
40 Calories
20 Burpees
In 12 minutes:
Run 800m
200m Single Arm Farmer's Carry 1x24/16kg
then AMRAP…
20 Calories
10 Burpees
In 6 minutes:
Run 400m
100m Single Arm Farmer's Carry 1x24/16kg
then AMRAP…
10 Calories
5 Burpees
- Rest 4 minutes between each section
- Aim to match or beat score on each AMRAP!
Sunday, 7th June 2026
CrossFit A
Engine @ 9am
CrossFit B
CrossFit @10:30am
Sunday Social
Partner workout
120/96 Cals Machine or 1,600m Run (split as you wish)
into
4 Rounds Each:
20 Wall Balls 9/6kg,10/9'
15 Pull Ups
10 Press Ups
into
60/48 Cals Machine or 800m Run (split as you wish)
Time Cap: 25mins