Monday 28th September 2026

Weightlifting

In 12 minutes
Build to a Heavy 2 Hang squat clean/snatch

Intervals

2 minutes on/2 minutes off x 5
5 Hang squat clean/snatch @ 70% of heavy 2
AMRAP Calories or Run 300-400m

Run Club

4 sets:
8 minutes @ around Hyrox Pace
3 minutes recovery jog

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

Lower

5 Sets
3 Back squats @ 80-85%

3 Sets
8-12 Barbell Front rack lunges
10-15 Hanging knee raises

EMOM9
1) 30 seconds RDLs
2) 30 seconds Goblet cyclist squats
3) 30 seconds Overhead plate sit ups

Strength

Strict Pull Ups
1 x Max set
*Band assist if needed so you can hit 5+ reps

Every 2 minutes x 3
50% of Max set Strict Pull Ups

WOD

AMRAP20
8 KB Gorilla rows 2x32/24kg
16 Single leg V-sit
8 KB Deadlifts 2x32/24kg
16 Press ups
200m Run

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

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

Main Lift
Clean + Jerk 6x2 @ 85-95%

Accessory Strength
Every 2 mins x 5
Pull + Power Clean + Power Jerk @ 85-95%

Long Partner WOD

AMRAP25, Working YGIG with a partner
5 DB Hang Clean + Jerks 2x22.5/15kg
10 DB Rack Lunges 2x22.5/15kg
15 Toes to bar
20/16 Calories

Strength + Conditioning

4-5 sets
Deadlift x 6 @ 75-80%
- Aim for same weight as last week's sets of 5

3-4 sets
6-8 DB Bench Press
6-8 Bent Over Row
*Rest 1-2 mins between exercises

For time:
20 Burpee Box Jumps 24/20"
30 Sandbag Lunges 22.5/15kg
60/48 Calories
---Rest 3 minutes---
200m Farmer's Carry 2x24/16kg
30 Wall Ball 6/4kg
Run 800m

Time Cap = 20 minutes

Full Body

4-5 sets
Deadlift x 6 @ 75-80%
- Aim for same weight as last week's sets of 5

3-4 sets
6-8 DB Bench Press
6-8 Bent Over Row
*Rest 1-2 mins between exercises

EMOM9
1) 20 seconds Jumping Lunges
2) 30 seconds DB Curls
3) 30 seconds Alternating DB Strict Press

Skills

Turkish Get Ups + KB Snatch

EMOM25
1) 15/12 Calories
2) 8-12 KB Snatch
3) 8-12 Burpees
4) 2 Turkish get ups (1 each arm)
5) Rest

Long Workout

Individual or Doubles

AMRAP40:
Run 800m or 60/48 Calories
24 KB Swings
12 (Synchro) Plate OH Sit Ups
Run 400m or 30/24 Calories
12 Burpees
12 (Synchro) Ring Rows

- For Doubles, do runs and synchro work together. Split other reps as you wish

Snatch

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

Main Lift
Snatch 6x2 @ 80%+

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

Bar Muscle Ups & HSPUs

Strength

4-6 Sets
2 Squats @ 80-90% *Front or Back
5/5 SA DB Press
rest 2-3 minutes between sets

WOD

For time
200m Run
15 Clean + Jerks 60/40kg
200m Run
12 Clean + Jerks 60/40kg
200m Run
9 Clean + Jerks 60/40kg
200m Run
6 Clean + Jerks 60/40kg
200m Run

Time cap - 13 minutes

Short Intervals

Every 8 minutes x 4 rounds
30/24 Calories
15 Wall Ball 9/6kg
10 DB Hang Lunges 2x15/10kg
10 Wall Ball 9/6kg
10 DB Hang Lunges 2x15/10kg
5 Wall Ball 9/6kg

- Hit the calories at a fast pace that still allows you to move through the reps unbroken with minimal rest!
- Rounds should take 3.5-4.5 minutes

Saturday Sickener @ 9am

5 Rounds for time, splitting reps as you wish with a partner
40 Wall balls 9/6kg
30 DB Snatch 22.5/15kg
20 Burpee Box jumps 24/20"
10 Muscle ups or 20 Pull ups

Time Cap - 30 minutes

Capacity

3 rounds:
30 Wall Ball 6/4kg
200m Farmer's Carry 2x24/16kg
20 Burpees
30 Single Arm DB OH Lunges 1x22.5/15kg
Run 1000-1600m

- Rest 4 minutes between rounds
- Time Cap = 56 minutes (Max 16 mins per round average)

Engine @ 9am

4 rounds:
2 minutes discipline 1
30 seconds Rest
2 minutes discipline 2
30 seconds Rest

Rest 4 minutes

In Pairs

3 rounds:
1 minute On/1 minute Off discipline 1
3 rounds
1 minute On/1 minute Off discipline 1

Rest 4 minutes

3 rounds:
30 secs On/30 secs Off discipline 1
3 rounds
30 secs On/30 secs Off discipline 1

Sunday Social @ 10am

Partner WOD

AMRAP32, working YGIG movements:
10 Double KB Cleans 2x24/16kg
10 Double KB STOH
10 DB KB Lunge
20/15 Calories or 200m Run