| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 5 minutes x 3 10 Power Clean/Snatch 50-60% 2 minutes CV or Run 400m-600m rest 4 minutes Every 4 minutes x 4 5 Push press 65-75% 60 seconds CV or Run 200m-300m | Run Club 5-6 Sets: Run 200m @ quicker than 5k pace Rest 30 seconds Rest 5 minutes AMRAP24: Run 800m @ around Hyrox pace 200m Recovery jog | Full Body 3-4 Sets 8 Bench press 70-75% 3-4 Sets 6 Deadlifts 75-80% 5-8 Strict pull ups 3-4 Sets 10-15 Goblet Squats 10-20 Lying leg lift to candlestick | |||
| Tuesday | Strength Every 2 minutes x 5 10 DB Rack Lunges *Start light and build weight across sets | WOD AMRAP20 5 Toes to bar 10 Alternating DB Snatch 22.5/15kg 15 Air Squats | Long Intervals 4 rounds, each for time: Run 300m or 24/20 Calories 15 Burpees 20 Sandbag Lunges 22.5/15kg Run 300m or 24/20 Calories 15 Ring Rows 20 Wall Ball 6/4kg 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 (7.5 mins per round avg) | Snatch In 15 minutes: 1 Pull + 2 Hang Snatch - Pause 3 seconds in receiving position on second Snatch - Start around 60% and aim to build to 85%+ 1RM Every 90 seconds x 5: 3 Snatch High Pulls - Work across at 75-85% 1RM | ||
| Wednesday | Weightlifting Every 90 seconds x 10 Deadlift + Hang clean + 2 Jerk *Start light, 40-50% and gradually build across sets to 80-85% | Partner WOD 4 Rounds, Splitting reps as you wish 3 minutes on/1 minute off 30 Burpees over bar AMRAP Hang to overhead 50/35kg in remaining time | Strength & Conditioning 3 Sets: 6/6 DB Hang Elevated Reverse Lunge Rest 1-2 mins 8-12 Alternating KB Z-Press Rest 1-2 mins 3 Sets: 8 Heavy DB Goblet Squats 8-12 KB Gorilla Row Max set Press Ups Rest 3 minutes between sets AMRAP4 x 3 rounds: Run 400m or 30/24 Calories In remaining time Rnd 1) Max Wall Ball 9/6kg Rnd 2) Max Farmer's Carry 2x32/24kg Rnd 3) Max SA DB OH Lunge 1x22.5/15kg - Rest 1 minute between AMRAPs | Full Body 3 Sets: 6/6 DB Hang Elevated Reverse Lunge Rest 1-2 mins 8-12 Alternating KB Z-Press Rest 1-2 mins 3 Sets: 8 Heavy DB Goblet Squats 8-12 KB Gorilla Row Max set Press Ups Rest 3 minutes between sets | ||
| Thursday | EMOM36 (6 rounds) 1) Max Calories 2) rest 3) 40 Double unders then AMRAP V sit 4) rest 5) 5-8 Strict HSPU/Press ups then AMRAP Farmers carry Shuttles 2x32/24kg 6) rest | Long Workout AMRAP40: 60/48 Calories or 800m Run 5 Strict Pull Ups or 10 Kipping Pull Ups 10 Floor Press 2 x 22.5/15kg 15 DB Deadlift 2 x 22.5/15kg 20 Strict Sit Ups (feet anchored under DBs) - Mix cardio disciplines up and aim to work continuously at a steady pace throughout | Clean & Jerk 15 minutes: 1 Power Clean + 2 Jerks - Pause 3 seconds in receiving position on second Jerk - Start around 60% and aim to build to 85%+ 1RM Every 2 minutes x 6: 1 Pull + 2 Hang Clean - Work across at 75-85% 1RM | Bar Muscle Ups & HSPUs | ||
| Friday | Strength 4-5 Sets: 4-6 Sandbag squats 4-6 Strict pull ups Rest 2-3 minutes | WOD AMRAP12 400m Run 16 DB Box step overs 2x22.5/15kg, 24/20" | Short Intervals Every 5 minutes x 6 6 Goblet Squats 32/24kg 8 Burpees 10 KB Swings 32/24kg 12 No Press Up Burpees 14/11 Calories - Complete each round at 90%+ effort - All reps should be unbroken and zero rest between movements! - Rounds should consistently be 2-3 minutes | |||
| Saturday | Saturday Sickener @ 9am AMRAP30 12 Burpees 12 DB Hang cleans 2x22.5/15kg 12 DB Floor press 2x22.5/15kg 24/18 Calories 24 Sit ups 24 DB Deadlifts 2x22.5/15kg | 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 27th June 2026 | ||||
| Sunday | Engine @ 9am Run, Row, Ski, Bike, Echo 6 rounds: 90 seconds On/30 seconds Off (discipline 1) 90 seconds On/90 seconds Off (discipline 2) Rest 4 minutes 6 rounds: 30 seconds On/30 seconds Off (discipline 1) Rest 3 minutes 6 rounds: 30 seconds On/30 seconds Off (discipline 1) | Sunday Social Partner WOD In pairs, working YGIG complete AMRAP30: 24/20 Calories 20 Wall Ball 9/6kg 16 KB Swings 28/20kg 12 Toes to Bar | ENDEAVOUR 3 On 0 minutes - Strength Endurance In pairs complete 4 x AMRAP4 1) Alternating 20m Sled Push 140/90kg 2) Alternating 20m Burpee Broad Jump 3) Alternating 40m Farmer's Carry 2x32/24kg 4) Alternating 20m Sandbag Lunge Walk 22.5/15kg - Rest 2 minutes between AMRAPs On 28 minutes - Threshold In pairs complete 640/500 Calorie Row, Ski or Bike While alternating 6 rounds each of... Run 400m + 5 Pull Ups + 10 Press Ups + 15 Sit Ups On 76 minutes - Race Flying solo complete... Run 800m 30 Wall Ball 9/6kg 60/48 Calories 30 Wall Ball 9/6kg Run 800m |
Monday, 19th October 2026
CrossFit A
IWT
Every 5 minutes x 3
10 Power Clean/Snatch 50-60%
2 minutes CV or Run 400m-600m
rest 4 minutes
Every 4 minutes x 4
5 Push press 65-75%
60 seconds CV or Run 200m-300m
HYROX
Run Club
5-6 Sets:
Run 200m @ quicker than 5k pace
Rest 30 seconds
Rest 5 minutes
AMRAP24:
Run 800m @ around Hyrox pace
200m Recovery jog
Strength
Full Body
3-4 Sets
8 Bench press 70-75%
3-4 Sets
6 Deadlifts 75-80%
5-8 Strict pull ups
3-4 Sets
10-15 Goblet Squats
10-20 Lying leg lift to candlestick
Tuesday, 20th October 2026
CrossFit A
Strength
Every 2 minutes x 5
10 DB Rack Lunges
*Start light and build weight across sets
CrossFit B
WOD
AMRAP20
5 Toes to bar
10 Alternating DB Snatch 22.5/15kg
15 Air Squats
HYROX
Long Intervals
4 rounds, each for time:
Run 300m or 24/20 Calories
15 Burpees
20 Sandbag Lunges 22.5/15kg
Run 300m or 24/20 Calories
15 Ring Rows
20 Wall Ball 6/4kg
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 (7.5 mins per round avg)
Weightlifting
Snatch
In 15 minutes:
1 Pull + 2 Hang Snatch
- Pause 3 seconds in receiving position on second Snatch
- Start around 60% and aim to build to 85%+ 1RM
Every 90 seconds x 5:
3 Snatch High Pulls
- Work across at 75-85% 1RM
Wednesday, 21st October 2026
CrossFit A
Weightlifting
Every 90 seconds x 10
Deadlift + Hang clean + 2 Jerk
*Start light, 40-50% and gradually build across sets to 80-85%
CrossFit B
Partner WOD
4 Rounds, Splitting reps as you wish
3 minutes on/1 minute off
30 Burpees over bar
AMRAP Hang to overhead 50/35kg in remaining time
HYROX
Strength & Conditioning
3 Sets:
6/6 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins
3 Sets:
8 Heavy DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets
AMRAP4 x 3 rounds:
Run 400m or 30/24 Calories
In remaining time
Rnd 1) Max Wall Ball 9/6kg
Rnd 2) Max Farmer's Carry 2x32/24kg
Rnd 3) Max SA DB OH Lunge 1x22.5/15kg
- Rest 1 minute between AMRAPs
Strength
Full Body
3 Sets:
6/6 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins
3 Sets:
8 Heavy DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets
Thursday, 22nd October 2026
CrossFit A
EMOM36 (6 rounds)
1) Max Calories
2) rest
3) 40 Double unders then AMRAP V sit
4) rest
5) 5-8 Strict HSPU/Press ups then AMRAP Farmers carry Shuttles 2x32/24kg
6) rest
HYROX
Long Workout
AMRAP40:
60/48 Calories or 800m Run
5 Strict Pull Ups or 10 Kipping Pull Ups
10 Floor Press 2 x 22.5/15kg
15 DB Deadlift 2 x 22.5/15kg
20 Strict Sit Ups (feet anchored under DBs)
- Mix cardio disciplines up and aim to work continuously at a steady pace throughout
Weightlifting
Clean & Jerk
15 minutes:
1 Power Clean + 2 Jerks
- Pause 3 seconds in receiving position on second Jerk
- Start around 60% and aim to build to 85%+ 1RM
Every 2 minutes x 6:
1 Pull + 2 Hang Clean
- Work across at 75-85% 1RM
Gymnastics
Bar Muscle Ups & HSPUs
Friday, 23rd October 2026
CrossFit A
Strength
4-5 Sets:
4-6 Sandbag squats
4-6 Strict pull ups
Rest 2-3 minutes
CrossFit B
WOD
AMRAP12
400m Run
16 DB Box step overs 2x22.5/15kg, 24/20"
HYROX
Short Intervals
Every 5 minutes x 6
6 Goblet Squats 32/24kg
8 Burpees
10 KB Swings 32/24kg
12 No Press Up Burpees
14/11 Calories
- Complete each round at 90%+ effort
- All reps should be unbroken and zero rest between movements!
- Rounds should consistently be 2-3 minutes
Saturday, 24th October 2026
CrossFit A
Saturday Sickener @ 9am
AMRAP30
12 Burpees
12 DB Hang cleans 2x22.5/15kg
12 DB Floor press 2x22.5/15kg
24/18 Calories
24 Sit ups
24 DB Deadlifts 2x22.5/15kg
HYROX
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 27th June 2026
Sunday, 25th October 2026
CrossFit A
Engine @ 9am
Run, Row, Ski, Bike, Echo
6 rounds:
90 seconds On/30 seconds Off (discipline 1)
90 seconds On/90 seconds Off (discipline 2)
Rest 4 minutes
6 rounds:
30 seconds On/30 seconds Off (discipline 1)
Rest 3 minutes
6 rounds:
30 seconds On/30 seconds Off (discipline 1)
CrossFit B
Sunday Social
Partner WOD
In pairs, working YGIG complete AMRAP30:
24/20 Calories
20 Wall Ball 9/6kg
16 KB Swings 28/20kg
12 Toes to Bar
HYROX
ENDEAVOUR 3
On 0 minutes - Strength Endurance
In pairs complete 4 x AMRAP4
1) Alternating 20m Sled Push 140/90kg
2) Alternating 20m Burpee Broad Jump
3) Alternating 40m Farmer's Carry 2x32/24kg
4) Alternating 20m Sandbag Lunge Walk 22.5/15kg
- Rest 2 minutes between AMRAPs
On 28 minutes - Threshold
In pairs complete 640/500 Calorie Row, Ski or Bike
While alternating 6 rounds each of...
Run 400m + 5 Pull Ups + 10 Press Ups + 15 Sit Ups
On 76 minutes - Race
Flying solo complete...
Run 800m
30 Wall Ball 9/6kg
60/48 Calories
30 Wall Ball 9/6kg
Run 800m