Monday 22nd June 2026

Every 5 minutes x 4
Run 400m or 30/24 Calories
10 Push Jerks @ 55-65%

Rest 4 minutes

Every 4 minutes x 4
Run 200m or 15/12 Calories
8 Front Rack Lunges
8 Burpees over Bar

Run Focus

On 0 minutes:
Every 2 minutes x 6
Run 200m

On 14 minutes
Every 4 minutes x 3
Run 400m

On 27 minutes
Every 6 minutes x 2
Run 800m

On 40 minutes
Run 1 mile cool down

Wendler Squat + Press Week 4
*if you did round 1 of this cycle add 5kg to squat and 2.5kg to strict press before working out weights

Push press
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker

Squat
5@57.5%
5@67.5%
5+@77.5%
*do a set every 2:30 or quicker

Accessory
3-5 Sets
5 RDLs
5 Strict Pull ups

3-4 Sets
DB Bench Press x 5-8
Strict Pull Ups x 3-5

AMRAP12
12 KB Swings 32/24kg
12 Strict Sit Ups
12 Press Ups

Strength & Conditioning

3-4 Sets:
KB Rack Lunge x 6-8 each leg
Gorilla Row x 10-12
DB Shoulder Press x 12
- Rest around 1 min between exercises

13 minute Ladder
4-8-12-etc reps of…
SA Devil's Press 20/12.5kg
*Run 400m after each round

Snatch

Primer
Every 90 secs x 6
Hang Pull + High Hang Snatch @ build from 40-65%

Main Lift
Hang Snatch - Build to a Max

Partner WOD

EMOM10:
1 Power Clean (1 lift each per minute)
- start around 60% and build to a haevy single

Rest 3 minutes

AMRAP20, Split reps as you wish:
20 Hang Power Clean 65/45kg
40 Wall Ball 9/6kg
60/48 Calories

Strength + Conditioning

3-4 Sets:
Heavy Sled Push + Drag x 10+10m
DB Bench Press x 8-10
Strict Pull Ups x 4-8

2 rounds for time:
150m Farmer's Carry 2x24/16kg
30 Wall Ball 6/4kg
30/24 Calories
30 Sandbag Lunges 22.5/10kg
Run 800m
150m Farmer's Carry 2x24/16kg
Rest 4 minutes between rounds

- Aim to hit both rounds at a fast but consistent pace
- Time Cap = 33 minutes (14.5 mins per round)

Wendler Deadlift + Bench Week 5
*if you did round 1 of this cycle add 5kg to deadlifts and 2.5kg to bench press before working out weights

Deadlift
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker

Bench press
3@62.5%
3@72.5%
3+@82.5%
*do a set every 2:30 or quicker

Accessory
3-4 Sets
8/8 KB Rack Bulgarian split squats
8/8 SA KB Gorilla rows

3-4 Sets
Pendlay Row x 5-8
KB Alternating Z-Press x 4-6 each arm

AMRAP15
Run 200m
10 Toes to Bar
20 DB Box Step Ups 22.5/15kg, 24/20"

Long Workout

AMRAP40:
Run 800m or 60/48 Calories
5 Strict or 10 Kipping Pull Ups
10 Box Jumps 24/20"
10 Press Ups
10 DB Deadlifts 2x22.5/15kg

Clean & Jerk

Primer
Every 90 secs x 6
High Hang Clean + Jerk @ 50-60%

Main Lift
Hang Clean + Jerk - Build to a Max

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

Every 2.5 minutes x 5
5 (Pause) Front Squats
- pause 3 seconds in the bottom on rep 1 only
- take bar from the floor
- work across around 70%

For time
6-12-18-12-6 reps for time:
DB Push Press 2x22.5/15kg
DB Hang Lunge 2x22.5/15kg
Burpees

Time Cap = 11 minutes

Intervals

Every 8 minutes x 4
40/32 Calories
5 Sandbag to Shoulder 60/40kg
10 Burpees over Sandbag
20 Unbroken Wall Ball 9/6kg

- Complete each round as fast as you can!
- Use a challenging weight sandbag
- If you break your Wall Balls, add 5 reps on!

Engine @ 9am

3 minutes On/30 seconds Off x 6
- Medium, consistent pace

Rest 4 minutes

1 minute On/90 seconds Off x 8
- Fast efforts

CrossFit @ 10am

Saturday Sickener

AMRAP30:
Run 400m
20 SA DB Hang Clean + STOH 22.5/15kg
20 Tuck Ups
30/24 Calories
20 DB Goblet Squats 22.5/15kg
20 DB Pull Throughs 22.5/15kg

Capacity

"Get your Rox Off"
Run 800m
2 rounds: 30/24 Cal Ski/Bike + 30 KB Swings 24/16kg
Run 800m
2 rounds: 100m Farmer Carry + 30 Floor Press 20/15kg
Run 800m
2 rounds: 30 Burpees + 30 Sandbag Lunges 22.5/10kg
Run 800m
2 rounds: 30/24 Cal Row + 30 Wall Ball 6/4kg
Run 800m

- Time Cap = 60 minutes
- Compare to 21st Feb 26

Engine @ 9am

CrossFit @ 10:30am

Sunday Social