Monday 31st August 2026

Bank Holiday Team WOD @ 9am

Teams of 3

In 36 minutes complete 2 rounds:
120/90 Calories
90 KB Swings 32/24kg
60 Burpees over Teammate
30 Synchro Sit Ups

In remaining time, complete Max Calories!

Bank Holiday Hyrox @ 6pm

"Half Hyrox"
Run 800m
2 x (10m Sled Pull + 10m Push) 100/70kg
Run 400m
500m Ski
Run 400m
1000m Bike
Run 400m
40m Burpee Broad Jump
Run 400m
500m Row
Run 400m
100m Farmer's Carry 2x24/16kg
Run 400m
50m Sandbag Lunge Walk 22.5/10kg
Run 800m
50 Wall Ball 6/4kg

Time Cap = 45 minutes

Strength & Skills

Every 90 seconds x 5:
1) 1-2 sets Pull Ups/Muscle Ups
2) 12-16 KB Rack Lunges

WOD

'21-15-9 reps for time:
DB Power Clean 2 x 22.5/15kg
DB Floor Press 2 x 22.5/15kg
*Run 400m after each round

Time Cap = 13 minutes

Long Intervals

4 rounds for time:
30/24 Calories or 400m Run
20 DB Hang Lunges 2x15/10kg
15 Wall Ball 9/6kg
10 Burpees
400m Run
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

Primer
Every 90 secs x 3
High Hang Clean + 2 Jerks @ 50-60%

Main Lift
Hang Clean + Jerk - Build to a Max

Weightlifting

Every 2 minutes x 7
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
- Start around 60% and build weight across

Partner WOD

In pairs and alternating rounds complete AMRAP15:
9 Thrusters 40/30kg
8 Burpees over the Bar
7 Toes to Bar

Strength + Conditioning

3-4 sets (16 minutes)
20m Heavy Sled Push
DB Single Arm Row x 10/10
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell RDL x 6
Alternating KB Z-Press x 10-16
*Rest 1-2 mins between exercises

For time:
60/48 Calories
200m Farmer's Carry 2x24/16kg
30/24 Calories
---Rest 3 minutes---
Run 800m
40 Plate Overhead Lunges 20/15kg
Run 400m

Time Cap = 20 minutes

Full Body

3-4 sets (16 minutes)
20m Heavy Sled Push
DB Single Arm Row x 10/10
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell RDL x 6
Alternating KB Z-Press x 10-16
*Rest 1-2 mins between exercises

Optional Finisher - EMOM9
1) 30secs Press Ups
2) 30secs KB Goblet Cyclist Squats
3) 30secs Chin Ups

Long WOD

AMRAP8:
15/12 Calorie Row
15 Push Press 22.5/15kg

Rest 4 minutes

AMRAP8:
150m Run
15 V-sits

Rest 4 minutes

AMRAP8:
15/12 Calorie Ski or Bike
15 Russian Swings 32/24kg

Long Workout

Individual or Doubles

AMRAP40:
Run 400m
30/24 Calories
30 Wall Ball 6/4kg
Run 400m
30/24 Calories
15 Single Arm Devil's Press 15/10kg

- For Doubles, do Runs together and split other movements between you

Snatch

Primer
Every 90 secs x 3
Hang Pull + High Hang Snatch @ build from 40-65%

Main Lift
Hang Snatch - Build to a Max

Pull Ups & Handstand Walks

Strength

Deadlift
Build to a 1RM

WOD

"CrossFit Leeds Benchmark WOD"
For time:
Run 400m
50 Squats
40 Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m

Time Cap = 13 minutes

Short Intervals

Every 7 minutes x 5:
30/24 Calories
5 Sanbag to Shoulder 60/40kg
10 Sandbag facing Burpees
15 Lunges

- Aim to complete each round as fast as you can
- Rounds should take 3-4 minutes

Saturday Sickener

Partner WOD
Working You Go I Go complete AMRAP30:
30/24 Calories or Run 400m
10 Hang Power Clean 60/40kg + 10 Press Ups
20 Wall Ball 9/6kg
10 Deadlifts 60/40kg + 10 Burpees over Bar

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 9th May 26

Engine @ 9am

6 rounds
2 mins discipline 1
30 secs Rest
2 mins discipline 2
30 secs Rest

Rest 5 mins

12 rounds in pairs (6 each)
1 minute On/1 minute Off

Sunday Social @ 10am

In 35 minutes complete 6 rounds...

5 Bar Muscle Ups or 15 Pull Ups
300m Run or 20/16 Calories
20 SA DB Hang Clean + STOH 22.5/15kg

In remaining time, Max Calories