| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 4 minutes x 4 6 Hang power Clean/Snatch 60-70% 90 seconds CV or Run 400m rest 4 minutes Every 3 minutes x5 6 Front/Overhead squats 60-70% 45 seconds CV or Run 200m | Run Club Run intervals along the canal towpath Meet at the gym at 19:10 We'll use out-and-back intervals so group naturally comes back together during recoveries All abilities welcome 3 Sets: 8 minute Run @ around Hyrox pace 3 minute recovery Jog or Walk - Accumulate 24 minutes of quality running - Pace should allow consistent speed across all sets | Upper 4 Sets 5 Strict Pull ups 8 DB Bench press rest 2-3 minutes 3 Sets 8 DB Z Press 12 SA Row each arm 3 Sets 10-15 DB Pull overs 10-15 Front raises Max set Strict sit ups | |||
| Tuesday | Strength & Skills Skill - Handstand Holds or Every 90 seconds x 5 (15min) 1) 5-10 Strict Pull ups 2) 30-45 seconds Handstand variation | WOD 8 minute Ladder 2-4-6-8 etc... Renegade rows 2x22.5/15kg 4-8-12-16 etc... Toes to bar | Long Intervals 4 rounds for time: Run 400m 20 Wall Ball 6/4kg 20 Tuck Ups 100m Farmer's Carry 2x24/16kg 30/24 Calories Rest 2 minutes between rounds - Aim to hit each round at a good pace that you can keep consistent across all 4 rounds - Time Cap = 36 minutes (7.5mins per round average) | Clean & Jerk Technique Every 90 secs x 3 3 Jerk Balance @ 40-50% Main Lift Hang Clean + Jerk 6x3 @ 65-75% Accessory Strength Every 2 mins x 5 3 Segment Pulls @ 80-90% - 2 second pause in hang | ||
| Wednesday | Weightlifting EMOM12 1 Clean + Jerk @ 75-85% | Partner WOD AMRAP15, working YGIG with a partner Run 150m 12 Front rack lunges 40/30kg 9 Burpees over bar | Strength + Conditioning 3-4 sets (16 minutes) Barbell Back Rack Lunge x 10 KB Gorilla Row x 8-12 *Rest 1-2 mins between exercises 3-4 sets (16 minutes) Barbell Push Press x 5 Staggered DB RDL x 5/5 *Rest 1-2 mins between exercises AMRAP20 Run 800m or 60/48 Calories 20m Sled Push 100/70kg 16 Burpees 16 V-sits | Full Body 3-4 sets (16 minutes) Barbell Back Rack Lunge x 10 KB Gorilla Row x 8-12 *Rest 1-2 mins between exercises 3-4 sets (16 minutes) Barbell Push Press x 5 Staggered DB RDL x 5/5 *Rest 1-2 mins between exercises Optional Finisher - EMOM9 1) 30secs Press Ups 2) 30secs KB Goblet Squats 3) 30secs Strict Hanging Leg Raise | ||
| Thursday | Long WOD AMRAP30 30/24 Calories 20 Box jumps 24/20" *Step down 10 Pull ups rest 2 minutes between rounds *Hit each round at a fast pace | Long Workout Individual or Doubles AMRAP40: Run 400m 30/24 Calorie Row 20 DB Floor Press 2x20/15kg Run 400m 30/24 Calorie Ski or Bike 20 DB Box Step Ups 1x20/15kg, 24/20" - For Doubles, do Runs together and split other movements between you | Snatch Technique/Primer Every 2 mins x 3 3 Snatch Balance @ 40-50% Main Lift Hang Snatch 6x3 @ 65-75% Accessory Strength Every 90 mins x 5 3 Segment Pulls @ 80-90% - 2 second pause in hang | Ring Skills & Core Strength | ||
| Friday | Strength 4-5 Sets 8 Deadlift @ 70-75% rest 1 minute 8 DB Z Press rest 1-2 minutes | WOD 40-30-20 Reps for time Wall Balls 9/6kg KB Swings 24/16kg Time cap - 11 minutes | Short Intervals Every 6 minutes x 6 15/12 Calories 12 KB Goblet Squats 24/16kg 12 Burpees 12 KB Swings 24/16kg 12 No Press Up Burpees - Complete each round as fast as you can - Choose weights you can keep unbroken and zero rest between movements! - Rounds should take 2.5-3.5 minutes | |||
| Saturday | Saturday Sickener @ 9am AMRAP25 Run 400m 20 Burpees 5 Sandbag cleans 60/40kg 20 Lunges 5 Bar muscle ups | Capacity 2 rounds for time: Run 1 mile 60 Single Arm DB OH Lunges 22.5/15kg 60/48 Calories Run 800m 60 Wall Ball 6/4kg 200m Farmer's Carry 2 x 24/16kg Time Cap = 54 minutes | ||||
| Sunday | Engine @ 9am Run/Row, Ski/Bike/Echo In pairs 4 rounds for max distance 4 minutes Discipline 1 (2 minutes each) 4 minutes Discipline 2 (2 minutes each) Rest 4 minutes 4 rounds for max distance 2 minutes Discipline 1 (1 minute each) 2 minutes Discipline 2 (1 minute each) *Aim to complete more than half the distance accumulated on each machin in part A! | Sunday Social @ 10am AMRAP9: 6 SA Devil's Press 22.5/15kg 9 Toes to Bar 12 Single Arm Overhead Lunges 22.5/15kg Rest 4 minutes AMRAP9: 200m Run 10 DB Goblet Squats 22.5/15kg 20 Sit Ups Rest 4 minutes 2 rounds for time: 30/24 Calories 20 SA DB Hang Clean + STOH 22.5/15kg |
Monday, 3rd August 2026
CrossFit A
IWT
Every 4 minutes x 4
6 Hang power Clean/Snatch 60-70%
90 seconds CV or Run 400m
rest 4 minutes
Every 3 minutes x5
6 Front/Overhead squats 60-70%
45 seconds CV or Run 200m
HYROX
Run Club
Run intervals along the canal towpath
Meet at the gym at 19:10
We'll use out-and-back intervals so group naturally comes back together during recoveries
All abilities welcome
3 Sets:
8 minute Run @ around Hyrox pace
3 minute recovery Jog or Walk
- Accumulate 24 minutes of quality running
- Pace should allow consistent speed across all sets
Strength
Upper
4 Sets
5 Strict Pull ups
8 DB Bench press
rest 2-3 minutes
3 Sets
8 DB Z Press
12 SA Row each arm
3 Sets
10-15 DB Pull overs
10-15 Front raises
Max set Strict sit ups
Tuesday, 4th August 2026
CrossFit A
Strength & Skills
Skill - Handstand Holds
or
Every 90 seconds x 5 (15min)
1) 5-10 Strict Pull ups
2) 30-45 seconds Handstand variation
CrossFit B
WOD
8 minute Ladder
2-4-6-8 etc... Renegade rows 2x22.5/15kg
4-8-12-16 etc... Toes to bar
HYROX
Long Intervals
4 rounds for time:
Run 400m
20 Wall Ball 6/4kg
20 Tuck Ups
100m Farmer's Carry 2x24/16kg
30/24 Calories
Rest 2 minutes between rounds
- Aim to hit each round at a good pace that you can keep consistent across all 4 rounds
- Time Cap = 36 minutes (7.5mins per round average)
Weightlifting
Clean & Jerk
Technique
Every 90 secs x 3
3 Jerk Balance @ 40-50%
Main Lift
Hang Clean + Jerk 6x3 @ 65-75%
Accessory Strength
Every 2 mins x 5
3 Segment Pulls @ 80-90%
- 2 second pause in hang
Wednesday, 5th August 2026
CrossFit A
Weightlifting
EMOM12
1 Clean + Jerk @ 75-85%
CrossFit B
Partner WOD
AMRAP15, working YGIG with a partner
Run 150m
12 Front rack lunges 40/30kg
9 Burpees over bar
HYROX
Strength + Conditioning
3-4 sets (16 minutes)
Barbell Back Rack Lunge x 10
KB Gorilla Row x 8-12
*Rest 1-2 mins between exercises
3-4 sets (16 minutes)
Barbell Push Press x 5
Staggered DB RDL x 5/5
*Rest 1-2 mins between exercises
AMRAP20
Run 800m or 60/48 Calories
20m Sled Push 100/70kg
16 Burpees
16 V-sits
Strength
Full Body
3-4 sets (16 minutes)
Barbell Back Rack Lunge x 10
KB Gorilla Row x 8-12
*Rest 1-2 mins between exercises
3-4 sets (16 minutes)
Barbell Push Press x 5
Staggered DB RDL x 5/5
*Rest 1-2 mins between exercises
Optional Finisher - EMOM9
1) 30secs Press Ups
2) 30secs KB Goblet Squats
3) 30secs Strict Hanging Leg Raise
Thursday, 6th August 2026
CrossFit A
Long WOD
AMRAP30
30/24 Calories
20 Box jumps 24/20" *Step down
10 Pull ups
rest 2 minutes between rounds
*Hit each round at a fast pace
HYROX
Long Workout
Individual or Doubles
AMRAP40:
Run 400m
30/24 Calorie Row
20 DB Floor Press 2x20/15kg
Run 400m
30/24 Calorie Ski or Bike
20 DB Box Step Ups 1x20/15kg, 24/20"
- For Doubles, do Runs together and split other movements between you
Weightlifting
Snatch
Technique/Primer
Every 2 mins x 3
3 Snatch Balance @ 40-50%
Main Lift
Hang Snatch 6x3 @ 65-75%
Accessory Strength
Every 90 mins x 5
3 Segment Pulls @ 80-90%
- 2 second pause in hang
Gymnastics
Ring Skills & Core Strength
Friday, 7th August 2026
CrossFit A
Strength
4-5 Sets
8 Deadlift @ 70-75%
rest 1 minute
8 DB Z Press
rest 1-2 minutes
CrossFit B
WOD
40-30-20 Reps for time
Wall Balls 9/6kg
KB Swings 24/16kg
Time cap - 11 minutes
HYROX
Short Intervals
Every 6 minutes x 6
15/12 Calories
12 KB Goblet Squats 24/16kg
12 Burpees
12 KB Swings 24/16kg
12 No Press Up Burpees
- Complete each round as fast as you can
- Choose weights you can keep unbroken and zero rest between movements!
- Rounds should take 2.5-3.5 minutes
Saturday, 8th August 2026
CrossFit A
Saturday Sickener @ 9am
AMRAP25
Run 400m
20 Burpees
5 Sandbag cleans 60/40kg
20 Lunges
5 Bar muscle ups
HYROX
Capacity
2 rounds for time:
Run 1 mile
60 Single Arm DB OH Lunges 22.5/15kg
60/48 Calories
Run 800m
60 Wall Ball 6/4kg
200m Farmer's Carry 2 x 24/16kg
Time Cap = 54 minutes
Sunday, 9th August 2026
CrossFit A
Engine @ 9am
Run/Row, Ski/Bike/Echo
In pairs
4 rounds for max distance
4 minutes Discipline 1 (2 minutes each)
4 minutes Discipline 2 (2 minutes each)
Rest 4 minutes
4 rounds for max distance
2 minutes Discipline 1 (1 minute each)
2 minutes Discipline 2 (1 minute each)
*Aim to complete more than half the distance accumulated on each machin in part A!
CrossFit B
Sunday Social @ 10am
AMRAP9:
6 SA Devil's Press 22.5/15kg
9 Toes to Bar
12 Single Arm Overhead Lunges 22.5/15kg
Rest 4 minutes
AMRAP9:
200m Run
10 DB Goblet Squats 22.5/15kg
20 Sit Ups
Rest 4 minutes
2 rounds for time:
30/24 Calories
20 SA DB Hang Clean + STOH 22.5/15kg