| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 4 minutes x 4 6 Power Clean/Snatch 60-70% 90 seconds CV or Run 400m rest 4 minutes Every 3 minutes x5 6 Push press 60-70% 45 seconds CV or Run 200m | Run Club 5 sets: Run 1000-1600m @ around 10k pace 2 minutes rest - Choose a distance that takes around 6 minutes - Pace should allow consistent speed across all sets | Full Body 4-5 Sets 5 Bench press 75-80% 3-4 Sets 8 Deadlifts 65-75% 5 Strict pull ups 3-4 Sets 10-16 Goblet reverse lunges 10-20 Strict Sit ups | |||
| Tuesday | Skill/Strength Every 90 seconds x 4 Rounds (18min) 1) 1-2 sets Toes to bar 2) 8-12 DB Floor press 3) 5-8 High box jumps | WOD AMRAP8 Burpees *On 0:00 and EMOM, 4 Box jump overs 24/20" *Step down | Long Intervals 3 rounds, each for time: Run 400m 20 DB Goblet Lunges 20/15kg Run 400m 20m Sled Push 100/70kg Run 400m 15 Burpees Rest 3 minutes between rounds - Aim to hit each round at a fast pace that you can keep consistent across all 3 rounds - Time Cap = 39 minutes (11mins per round avg) | Snatch In 15 minutes: Build to a Heavy Triple Hang Snatch - Drop and reset between each rep if desired - Aim to hit top sets at 75%+ of 1RM Every 2 minutes x 5: 3 Snatch Pull with 3 second eccentric - Work across at 80-95% 1RM | ||
| Wednesday | Weightlifting Every 90 seconds x 4 Power clean + 3 Split jerks @ 40-50% 10 minutes building weight Power clean + 3 Jerks | Partner WOD 15 minute clock 12 Alternating rounds (6 each) 5 Hang squat cleans 70/50kg Run 150m If you complete 12 rounds then AMRAP YGIG 150m runs in remaining time | Strength + Conditioning 3 Sets: 5/5 DB Hang Elevated Reverse Lunge Rest 1-2 mins 8-12 Alternating KB Z-Press Rest 1-2 mins 3 Sets: 12 DB Goblet Squats 8-12 KB Gorilla Row Max set Press Ups Rest 3 minutes between sets AMRAP16: 20/15 Cals or Run 200m 40m Farmer's Carry 2x32/24kg 20/15 Cals or Run 200m 20 Wall Ball 6/4kg | Full Body 3 Sets: 5/5 DB Hang Elevated Reverse Lunge Rest 1-2 mins 8-12 Alternating KB Z-Press Rest 1-2 mins 3 Sets: 12 DB Goblet Squats 8-12 KB Gorilla Row Max set Press Ups Rest 3 minutes between sets | ||
| Thursday | Long WOD AMRAP12 2 KB Turkish get ups 200m SA KB Farmers carry Rest 4 minutes AMRAP12 8 Chest to floor KB pull through 20/16 Calories | Long Workout 16 minutes: Max distance Calories or Run On 0 and every 4 minutes... 10 KB Swings 24/16kg + 30 seconds Plank Hold Rest 4 minutes 16 minutes: Max distance Calories or Run On 0 and every 4 minutes... 5 Pull Ups + 10 Press Ups + 15 Squats - Use differnet disciplines for each 16 minutes | Clean & Jerk In 15 minutes: Build to a Heavy Triple Hang Clean - Drop and reset between each rep if desired - Aim to hit at least 75%+ of 1RM Every 2 minutes x 6: 3 Split Jerks - Work from floor or rack - Work across at 65-75% 1RM | Bar Muscle Ups & HSPUs | ||
| Friday | Strength 3-4 Sets 8 Squats @ 65-75% 16 Gorilla rows Rest 2-3 minutes | WOD AMRAP12 5 DB Devil press 2x22.5/15kg 10 DB Rack Lunges 2x22.5/15kg 150m Run | Short Intervals 4 Rounds 40 seconds On/20 seconds Off x 6 Rnd 1) Row Rnd 2) Wall Ball 6/4kg Rnd 3) Ski or Bike Rnd 4) Burpees Rest 3 minutes between each round | |||
| Saturday | Saturday Sickener @ 9am Partner WOD Working 2:30 on/2:30 off: 6 Alternating rounds (3 each) 15 Burpees 12 Power cleans 50/35kg AMRAP Calories or Run 200-300m Straight in to... 6 Alternating rounds (3 each) 12 STOH 50/35kg 15 V sit AMRAP Calories or Run 200-300m | Capacity Indivdual or Doubles AMRAP20: Run 400m 30/24 Calories 15 Burpees Rest 5 minutes AMRAP20: Run 800m 150m Farmer's Carry 2x24/16kg 30 Sandbag Lunges 22.5/10kg Straight into... 1 mile steady conversational run to finish - For Doubles, do runs together, split other reps as you wish | ||||
| Sunday | Engine @ 9am Run, Row, Ski, Bike, Echo 4 rounds: 2 minutes On/1 minute Off (discipline 1) 2 minutes On/1 minute Off (discipline 2) Rest 4 minutes 5 rounds: 45 seconds On/45 seconds Off (discipline 1) Rest 3 minutes 5 rounds: 45 seconds On/45 seconds Off (discipline 1) | Sunday Social AMRAP20: 6 DB Hang Clean 2x22.5/15kg 12 V-sits 18 Wall Ball 9/6kg 400m Run Rest 5 minutes 3 rounds for time: 10 DB Deadlifts 2x22.5/15kg 15 Strict Sit Ups 9/6kg 20/15 Calories or Run 300m |
Monday, 12th October 2026
CrossFit A
IWT
Every 4 minutes x 4
6 Power Clean/Snatch 60-70%
90 seconds CV or Run 400m
rest 4 minutes
Every 3 minutes x5
6 Push press 60-70%
45 seconds CV or Run 200m
HYROX
Run Club
5 sets:
Run 1000-1600m @ around 10k pace
2 minutes rest
- Choose a distance that takes around 6 minutes
- Pace should allow consistent speed across all sets
Strength
Full Body
4-5 Sets
5 Bench press 75-80%
3-4 Sets
8 Deadlifts 65-75%
5 Strict pull ups
3-4 Sets
10-16 Goblet reverse lunges
10-20 Strict Sit ups
Tuesday, 13th October 2026
CrossFit A
Skill/Strength
Every 90 seconds x 4 Rounds (18min)
1) 1-2 sets Toes to bar
2) 8-12 DB Floor press
3) 5-8 High box jumps
CrossFit B
WOD
AMRAP8
Burpees
*On 0:00 and EMOM,
4 Box jump overs 24/20" *Step down
HYROX
Long Intervals
3 rounds, each for time:
Run 400m
20 DB Goblet Lunges 20/15kg
Run 400m
20m Sled Push 100/70kg
Run 400m
15 Burpees
Rest 3 minutes between rounds
- Aim to hit each round at a fast pace that you can keep consistent across all 3 rounds
- Time Cap = 39 minutes (11mins per round avg)
Weightlifting
Snatch
In 15 minutes:
Build to a Heavy Triple Hang Snatch
- Drop and reset between each rep if desired
- Aim to hit top sets at 75%+ of 1RM
Every 2 minutes x 5:
3 Snatch Pull with 3 second eccentric
- Work across at 80-95% 1RM
Wednesday, 14th October 2026
CrossFit A
Weightlifting
Every 90 seconds x 4
Power clean + 3 Split jerks @ 40-50%
10 minutes building weight
Power clean + 3 Jerks
CrossFit B
Partner WOD
15 minute clock
12 Alternating rounds (6 each)
5 Hang squat cleans 70/50kg
Run 150m
If you complete 12 rounds then AMRAP YGIG 150m runs in remaining time
HYROX
Strength + Conditioning
3 Sets:
5/5 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins
3 Sets:
12 DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets
AMRAP16:
20/15 Cals or Run 200m
40m Farmer's Carry 2x32/24kg
20/15 Cals or Run 200m
20 Wall Ball 6/4kg
Strength
Full Body
3 Sets:
5/5 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins
3 Sets:
12 DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets
Thursday, 15th October 2026
CrossFit A
Long WOD
AMRAP12
2 KB Turkish get ups
200m SA KB Farmers carry
Rest 4 minutes
AMRAP12
8 Chest to floor KB pull through
20/16 Calories
HYROX
Long Workout
16 minutes:
Max distance Calories or Run
On 0 and every 4 minutes...
10 KB Swings 24/16kg + 30 seconds Plank Hold
Rest 4 minutes
16 minutes:
Max distance Calories or Run
On 0 and every 4 minutes...
5 Pull Ups + 10 Press Ups + 15 Squats
- Use differnet disciplines for each 16 minutes
Weightlifting
Clean & Jerk
In 15 minutes:
Build to a Heavy Triple Hang Clean
- Drop and reset between each rep if desired
- Aim to hit at least 75%+ of 1RM
Every 2 minutes x 6:
3 Split Jerks
- Work from floor or rack
- Work across at 65-75% 1RM
Gymnastics
Bar Muscle Ups & HSPUs
Friday, 16th October 2026
CrossFit A
Strength
3-4 Sets
8 Squats @ 65-75%
16 Gorilla rows
Rest 2-3 minutes
CrossFit B
WOD
AMRAP12
5 DB Devil press 2x22.5/15kg
10 DB Rack Lunges 2x22.5/15kg
150m Run
HYROX
Short Intervals
4 Rounds
40 seconds On/20 seconds Off x 6
Rnd 1) Row
Rnd 2) Wall Ball 6/4kg
Rnd 3) Ski or Bike
Rnd 4) Burpees
Rest 3 minutes between each round
Saturday, 17th October 2026
CrossFit A
Saturday Sickener @ 9am
Partner WOD
Working 2:30 on/2:30 off:
6 Alternating rounds (3 each)
15 Burpees
12 Power cleans 50/35kg
AMRAP Calories or Run 200-300m
Straight in to...
6 Alternating rounds (3 each)
12 STOH 50/35kg
15 V sit
AMRAP Calories or Run 200-300m
HYROX
Capacity
Indivdual or Doubles
AMRAP20:
Run 400m
30/24 Calories
15 Burpees
Rest 5 minutes
AMRAP20:
Run 800m
150m Farmer's Carry 2x24/16kg
30 Sandbag Lunges 22.5/10kg
Straight into...
1 mile steady conversational run to finish
- For Doubles, do runs together, split other reps as you wish
Sunday, 18th October 2026
CrossFit A
Engine @ 9am
Run, Row, Ski, Bike, Echo
4 rounds:
2 minutes On/1 minute Off (discipline 1)
2 minutes On/1 minute Off (discipline 2)
Rest 4 minutes
5 rounds:
45 seconds On/45 seconds Off (discipline 1)
Rest 3 minutes
5 rounds:
45 seconds On/45 seconds Off (discipline 1)
CrossFit B
Sunday Social
AMRAP20:
6 DB Hang Clean 2x22.5/15kg
12 V-sits
18 Wall Ball 9/6kg
400m Run
Rest 5 minutes
3 rounds for time:
10 DB Deadlifts 2x22.5/15kg
15 Strict Sit Ups 9/6kg
20/15 Calories or Run 300m