Monday 26th October 2026

IWT

Every 4 minutes x 5
5 Power Clean/Snatch 65-75%
90 seconds CV or Run 300-400m

rest 4 minutes

Every 3 minutes x 4
8 Push press 55-65%
30 seconds CV or Run 150-200m

Run Club

3-5 sets (Max 10 minutes):
Run 400m @ at around 5k pace or quicker
Rest 30 seconds

Rest 5 minutes

AMRAP24:
Run 1000m @ around Hyrox pace
20m Walking Lunge

Full Body

4-6 Sets
3 Bench press 80-90%

3-5 Sets
3 Deadlifts 80-90%
3 Strict pull ups

2-3 Sets
10-20 Sandbag bear hug reverse lunges
20-30 Strict Sit ups

Strength & Skills

Every 90 seconds x 5 Rounds
1) 1-2 sets Pull ups/Muscle ups
2) 8-12 DB Floor press

WOD

AMRAP12
12/9 Calories
9 DB Box step ups 2x22.5/15kg
6 Renegade rows 2x22.5/15kg

Long Intervals

Every 4 minutes x 3 rounds
1) Run 400m + 15 Hurdle facing Burpees
2) 30/24 Calorie Row + 25 Wall Ball 6/4kg
3) 30/24 Calorie Ski or Bike + 20 KB Swings 24/16kg

- Each section should be no more than 3 minutes
- Aim for consistent pace across all 9 intervals
- Work with weights you can keep to 1-2 sets

Snatch

In 15 minutes:
Build to a Heavy Double Hang Snatch
- Drop and reset between each rep if desired
- Aim to hit top sets at 80%+ of 1RM

Every 2 minutes x 5:
2 Snatch Pulls + 1 Power Snatch
- Work across at 75-85% 1RM

Partner WOD

In pairs, splitting reps as you wish,

AMRAP10
Run 400m
40 Wall balls 9/6kg

rest 3 minutes

AMRAP10
20 Toes to bar
20 Deadlifts 70/50kg

rest 3 minutes

AMRAP10
10 Burpees over bar
10 Hang power cleans 70/50kg

Strength & Conditioning

3 Sets:
8/8 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
4-6 KB Z-Press
Rest 1-2 mins

3 Sets:
8 Heavy DB Goblet Cyclist Squats
6-8 DB Bench Press
Max set Pull Ups
Rest 3 minutes between sets

For time:
Run 800m or 60/48 Calories
30 Sandbag Lunges 22.5/15kg
200m Farmer's Carry 2x24/16kg
---Rest 2 minutes---
200m Farmer's Carry 2x24/16kg
30 Sandbag Lunges 22.5/15kg
Run 800m or 60/48 Calories

Time Cap = 20 minutes

Full Body

3 Sets:
8/8 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
4-6 KB Z-Press
Rest 1-2 mins

3 Sets:
8 Heavy DB Goblet Cyclist Squats
6-8 DB Bench Press
Max set Pull Ups
Rest 3 minutes between sets

Long WOD

36 minutes Max Calories
On 0:00 and every 3 minutes rotate between, (4rounds)
1) 60 Double unders
2) 15 DB Push press
3) 40m Bear Hug Sandbag carry

Long Workout

AMRAP18
Run 800m or 60/48 Calories
1 Set of Press Ups
20 Goblet Squats 22.5/15kg
20 Single Leg V-sits

Rest 4 mins

AMRAP18
Run 400m or 30/24 Calories
1 Set of Pull Ups
6 Hang Clean & STOH + 6 OH Lunges 22.5/15kg (R)
6 Hang Clean & STOH + 6 OH Lunges 22.5/15kg (L)

Clean & Jerk

In 15 minutes:
Build to a Heavy Double Hang Clean
- Drop and reset between each rep if desired
- Aim to hit at least 85%+ of 1RM

Every 2 minutes x 6:
2 Split Jerks
- Work from floor or rack
- Work across at 75-85% 1RM

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

Strength

4-5 Sets
4 Squats @ 75-85%
4 High box jumps
Rest 2-3 minutes

WOD

For time
50/40 Calories

Then 8 rounds of,
6 KB Hang Lunges 2x32/24kg
2 Wall walks

Then,
50/40 Calories

Time cap - 15 minutes

Short Intervals

3 rounds:

Every 2 minutes
1) Run 200m
2) 30 Wall Ball 6/4kg
3) 20/15 Calories
4) 15 Burpees

- Rest 2 mins between rounds (New round every 10 mins)
- Goal is to complete each movement at 90%+ effort. Should take around 1 minute per station.

Saturday Sickener @ 9am

With a partner splitting reps as you wish

For time:
Run 800m
40 Power cleans 60/40kg
50 Pull ups
60 V sit
Run 1200m
60 V sit
50 Pull ups
40 Power cleans 60/40kg
Run 800m

Time cap - 28 minutes

Capacity

In pairs complete 3 x AMRAP15:

AMRAP15:
40/30 Calorie Ski/Bike or Run 400m
40 Sandbag Lunges 30/22.5kg
20 Burpees over Sandbag

AMRAP15:
Run 800m together
30 Floor Press 30/22.5kg
15 Strict Pull Ups

AMRAP15:
40/30 Calorie Row or Run 400m
40 Wall Ball 9/6kg
100m Farmer's Carry 2 x 32/24kg

- Rest 3 minutes between AMRAPs
- 3+ rounds per AMRAP is a great target!

Engine @ 9am
Run, Row, Ski, Bike, Echo

4 rounds:
2 minutes On/30 seconds Off (discipline 1)
2 minutes On/90 seconds Off (discipline 2)

Rest 3 minutes

5 rounds:
1 minute On/30 seconds Off (discipline 1)
1 minute On/90 seconds Off (discipline 2)

Sunday Social