Monday 21st September 2026

Intervals

Every 7 minutes x 4
8 Hang squat Clean/Snatch @ 50%
12 Burpees
16 Toes to bar
40/32 Calories

*Rounds should take no longer than 5 minutes

Run Club

5 sets:
6 minutes @ around Hyrox Pace
2 minutes recovery jog

- Pace should be sub-threshold or a little slower than 10k pace, and allow consistent speed across all sets

Lower

4 Sets
5 Back squats @ 75-80%

3-4 Sets
6-8 Barbell Front rack lunges
8-12 Hanging leg raises

EMOM9:
1) 30 seconds DB Goblet squats
2) 30 seconds Good mornings
3) 30 seconds Overhead plate sit ups

Strength & Skills

4-5 Sets:
3-5 Strict pull ups
rest 30 seconds
5-8 SA KB Jerks each arm
rest 60-90 seconds

WOD

4 Rounds:

AMRAP3
6 DB Snatch 30/22.5kg
6 Hand release press ups
6 Box jumps 24/20" *step down

*Rest 1 minute between AMRAPs
*Continue from where you finish previous AMRAP

Long Intervals

AMRAP10
Run 1 Mile
Max Burpees

Rest 3 minutes

AMRAP10
30/24 Calorie Row
20 Sandbag Lunges 22.5/10kg

Rest 3 minutes

AMRAP10
20/15 Calorie Ski or Bike
100m Farmer's Carry 2x24/16kg

Clean & Jerk

Technique
Every 90 secs x 3
Pull + Hang Clean + 2 Jerk @ 50-60%

Main Lift
Clean + Hang Clean + Jerk 7x1 @ 80-90%

Accessory Strength
Every 2 mins x 5
Pull + Power Clean + Power Jerk @80-90%

Weightlifting

EMOM15
1 Clean + Jerk or 1 Snatch
*Start around 60% and build every 3 sets

Partner WOD

AMRAP15, alternating exercises
5 Deadlifts 110/75kg
15 Wall balls 9/6kg
15 V-sit

Strength + Conditioning

4-5 sets
Deadlift x 5 @ 75-80%

3-4 sets
8-12 DB Bench Press
3-5 Strict Pull Ups
*Rest 1-2 mins between exercises

7 rounds for time:
150m Run
15 Wall Ball 6/4kg
15 KB Swings 20/12kg

Full Body

4-5 sets
Deadlift x 5 @ 75-80%

3-4 sets
8-12 DB Bench Press
3-5 Strict Pull Ups
*Rest 1-2 mins between exercises

EMOM9
1) 30 seconds KB Goblet squats
2) 30 seconds Ring Rows
3) 30 seconds Alternating DB Strict Press

Long WOD

3 Rounds

AMRAP4
Row 12/9 Calories
9 Burpees

Rest 1 minute

AMRAP4
Ski or Bike 12/9 Calories
12 Gorilla rows 2x32/24kg

Rest 1 minute

Long Workout

AMRAP16:
30/24 Calories
16 DB Push Press 2x20/12.5kg
16 Goblet Squats 1x20/15kg

Rest 4 mins

AMRAP16:
400m Run
16 KB Gorilla Rows 2x24/16kg
16 Russian Swings 24/16kg

Snatch

Technique
Every 90 secs x 3
Pull + Hang Power Snatch + Overhead Squat @ 50-60%

Main Lift
Hang Snatch + Snatch 6x1 @ 80-90%

Accessory Strength
Every 2 mins x 5
Pause Snatch Balance + Overhead Squat @ build from 75%

Pull Ups & Handstand Walks

Strength

Every 3 minutes x 5 rounds:
6-10 Zercher reverse lunges
10-16 Alternating DB Bench press
rest 2-3 minutes between sets

WOD

For time
400m Run
42 KB Swings 24/16kg
21 KB Goblet squats 24/16kg
30 KB Swings
15 KB Goblet squats
18 KB Swings
9 KB Goblet squats
400m Run

Time cap - 13 minutes

Short Intervals

Every 5 minutes x 6:
5 Sandbag to Shoulder 60/40kg
20/15 Calories
10 DB Hang Lunges 2x15/10kg

- 5 solid reps on the Sandbag
- Hit the Calories at a very fast pace
- Challenge yourself to get on the dumbbells with minimal rest and keep the lunges unbroken!!!
- Rounds should be taking 1:30-2:30

Saturday Sickener

AMRAP30, Working YGIG with a partner
10 Pull ups + 20 SA DB OH Lunges 22.5/15kg
150m SA KB Farmers carry 24/16kg +
10 Burpees over DB
30/24 Calories

Capacity

Indivdual or Doubles

AMRAP30:
Run 800m
200m Farmer's Carry 2x24/16kg
40/32 Calories
30 Wall Ball 6/4kg

Rest 5 minutes

AMRAP15:
Run 400m
100m SA Farmer's Carry 1x24/16kg
20/16 Calories
15 Burpees

- For Doubles, Run together and split other movements between you

Engine @ 9am

Sunday Social @ 10am

Endeavour 2

A) On 0 minutes, In Pairs:
Row 1000/800m
Run 800m together
Row 1000/800m -> Partner Holds KB Rack 2x24/16kg
Run 800m together
Row 1000/800m -> Partner Holds KB Rack 2x24/16kg
Run 800m together
Row 1000/800m

B) On 38 minutes, Flying solo:
Every 90 seconds for as long as possible...
16 Wall Ball 9/6kg
6 DB Devil's Press 2x15/10kg

C) On 60 minutes:
In teams of 4...
Max Bike Calories in 20 minutes!!!