| Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
| Monday | IWT Every 5 minutes x 4 6 Hang squat Clean or Snatch @ 60-70% 1RM 2 minute Row, Ski, Bike or Run 400-600m Rest 4 minutes Every 3 minutes x 4: 6 Shoulder to overhead @ 65-75% 30 seconds Row, Ski, Bike or Run 100-200m - Use the same cardio discipline for all rounds in each part - Hit the cardio discipline at 90%+ effort (Hard but not all out) | Run Club Run 1 mile Rest 3 minutes 2-4 rounds: 10m Heavy Sled Push Run 400m Rest 1 minute 15 Unbroken Wall Ball 9/6kg Run 400m Rest 1 minute Rest 3 minutes Run 1 mile | Deadlift/Bench + Accessories Deadlifts 3x3 1xAMRAP *all sets at 75-80% 1rm Bench press 3x3 1xAMRAP *all sets at 75-80% 1rm 2-3 Sets 10-15 Dips/Press ups 10-15 Good mornings 10-15 Hanging leg raises | |||
| Tuesday | EMOM Club EMOM25 1) 8 Muscle ups 2) 16 Burpees 3) 8 Sandbag to shoulder 4) 60 Double unders 5) Rest | Engine Builder AMRAP15: Run 800m 30 Plate Overhead Lunges 20/15kg 1 minute Plank Rest 5 minutes AMRAP15: 30/24 Calories 15 KB Deadlift 2 x 24/16kg 30 second KB Rack Hold 2 x 24/16kg | Clean & Jerk EMOM5: 1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split - After the Jerk, hold foot position, rerack bar and do Jerk from Split - work across at 40-50% Every 90 seconds x 7: 1 Power Clean + 2 Jerks - Work across at 75-90% 1RM 7 sets building weight across: 1 Pull + 1 Clean + 1 Hang Clean - Start around 65% and aim to build to 80-85% 1RM | |||
| Wednesday | Weightlifting Capacity 15 minutes complex: Clean + Hang clean + Jerk + Clean + Jerk or Snatch + Hang snatch + OHS + Snatch + OHS | Partner WOD AMRAP15, Splitting reps as you wish Run 800m 40 Strict HSPU 40 KB Lunges 2x32/24kg | Strength + Threshold WOD 3 Sets: 8 DB Hang Elevated Reverse Lunges each leg 8-12 Heavy DB Floor Press - Rest 1-2 minutes between movements For time: 20 Burpees Run 800m or 60/48 Calories 40 DB Hang Snatch 15/10kg Run 800m or 60/48 Calories 40 Sandbag Lunges 15/10kg Run 800m or 60/48 Calories 200m Farmer's Carry 2 x 24/16kg Run 800m or 60/48 Calories 40 Wall Ball 6/4kg - Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR - Time Cap = 30 minutes | Squat/Pull up + Accessories Squats 3x3 1xAMRAP *all sets at 75-80% 1rm Strict press 3x3 1xAMRAP *all sets at 75-80% 1rm 2-3 Sets 10-15 Strict pull ups/Ring rows 10-15 Deficit split squats each leg 10-30 Strict sit ups | ||
| Thursday | Long WOD AMRAP30: 60/48 Calorie Row, Ski or Bike 40m Sandbag carry 60sec Plank | Zone 2 In 35 minutes Run 1 mile into AMRAP… 100m Farmer's Carry 10 Burpee Box Jumps 20 Sit Ups 30/24 Calories or 400m Run On 35 minutes... Run 1 mile | Snatch EMOM5: 1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance - work across at 40-50% Every 90 seconds x 5: 1 Power Snatch + 2 Tempo Overhead Squats - 3 second descent plus 1 second pause on both OHSs - Work across at 50-60% 1RM 7 sets building weight across: 1 Pull + 1 Snatch + 1 Hang Snatch - Start around 65% and aim to build to 80-85% 1RM | Toes to Bar & Handstand Holds | ||
| Friday | Strength 4-5 Sets: 5 Push press @ 75-85% *Take bar from floor 3-5 Strict pull ups | AMRAP15 20/15 Calories 20 KB Swings 24/16kg 20 Alt. DB Floor press 2x22.5/15kg | VO2 Max Intervals Every 6 minutes x 5 Run 200m Rest 30 seconds 20 Wall Ball 9/6kg Rest 30 seconds 15 Burpees over Hurdle - Hit each round at 95%+ effort - Wall Balls should be a weight you can start off with unbroken sets of 20 - First 3 rounds should be sub 4 minutes allowing at least 2 minutes rest between rounds | |||
| Saturday | Engine Fartlek (43min) 4 Rounds 3:00 Moderate *conversational pace 1:30 Fast 1:30 slow/rest rest 4 min 5 Rounds 1:30 minute Moderate *conversational pace 0:30 Fast 1:00 slow/rest | Sickener AMRAP25, Alt. rounds with a partner 5 Front squats 80/55kg 10 Toes to bar 15 Burpees | Capacity In pairs complete AMRAP60: Run 800m together 40 Burpee Pull Ups 40 DB Box Step Ups 1 x 22.5/15kg, 24/20" 100/80 Calories 40 KB Swings 32/24kg 80 Lunge Balls 9/6kg - Lunge Ball is reverse lunge into med ball throw to target - Split reps as you wish | |||
| Sunday | Engine - Multi Discipline 4 rounds: 2 mins Row, Ski or Bike 2 mins Run 2 mins Rest 4 rounds: 1 min Row, Ski or Bike 1 min Run 1 min Rest 5 minutes Rest In pairs complete 10 rounds each: 40 secs On/40 secs Off | Social Partner WOD, Splitting reps as you wish 2 Rounds AMRAP6... 4 Ground to overhead 70/50kg 8 Burpee pull ups rest 2 min AMRAP6... Calorie Row, Ski or Bike rest 2 |
Monday, 14th July 2025
CrossFit A
IWT
Every 5 minutes x 4
6 Hang squat Clean or Snatch @ 60-70% 1RM
2 minute Row, Ski, Bike or Run 400-600m
Rest 4 minutes
Every 3 minutes x 4:
6 Shoulder to overhead @ 65-75%
30 seconds Row, Ski, Bike or Run 100-200m
- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort (Hard but not all out)
HYROX
Run Club
Run 1 mile
Rest 3 minutes
2-4 rounds:
10m Heavy Sled Push
Run 400m
Rest 1 minute
15 Unbroken Wall Ball 9/6kg
Run 400m
Rest 1 minute
Rest 3 minutes
Run 1 mile
Strength
Deadlift/Bench + Accessories
Deadlifts
3x3
1xAMRAP
*all sets at 75-80% 1rm
Bench press
3x3
1xAMRAP
*all sets at 75-80% 1rm
2-3 Sets
10-15 Dips/Press ups
10-15 Good mornings
10-15 Hanging leg raises
Tuesday, 15th July 2025
CrossFit A
EMOM Club
EMOM25
1) 8 Muscle ups
2) 16 Burpees
3) 8 Sandbag to shoulder
4) 60 Double unders
5) Rest
HYROX
Engine Builder
AMRAP15:
Run 800m
30 Plate Overhead Lunges 20/15kg
1 minute Plank
Rest 5 minutes
AMRAP15:
30/24 Calories
15 KB Deadlift 2 x 24/16kg
30 second KB Rack Hold 2 x 24/16kg
Barbell
Clean & Jerk
EMOM5:
1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split
- After the Jerk, hold foot position, rerack bar and do Jerk from Split
- work across at 40-50%
Every 90 seconds x 7:
1 Power Clean + 2 Jerks
- Work across at 75-90% 1RM
7 sets building weight across:
1 Pull + 1 Clean + 1 Hang Clean
- Start around 65% and aim to build to 80-85% 1RM
Wednesday, 16th July 2025
CrossFit A
Weightlifting Capacity
15 minutes complex:
Clean + Hang clean + Jerk + Clean + Jerk
or
Snatch + Hang snatch + OHS + Snatch + OHS
CrossFit B
Partner WOD
AMRAP15, Splitting reps as you wish
Run 800m
40 Strict HSPU
40 KB Lunges 2x32/24kg
HYROX
Strength + Threshold WOD
3 Sets:
8 DB Hang Elevated Reverse Lunges each leg
8-12 Heavy DB Floor Press
- Rest 1-2 minutes between movements
For time:
20 Burpees
Run 800m or 60/48 Calories
40 DB Hang Snatch 15/10kg
Run 800m or 60/48 Calories
40 Sandbag Lunges 15/10kg
Run 800m or 60/48 Calories
200m Farmer's Carry 2 x 24/16kg
Run 800m or 60/48 Calories
40 Wall Ball 6/4kg
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
- Time Cap = 30 minutes
Strength
Squat/Pull up + Accessories
Squats
3x3
1xAMRAP
*all sets at 75-80% 1rm
Strict press
3x3
1xAMRAP
*all sets at 75-80% 1rm
2-3 Sets
10-15 Strict pull ups/Ring rows
10-15 Deficit split squats each leg
10-30 Strict sit ups
Thursday, 17th July 2025
CrossFit A
Long WOD
AMRAP30:
60/48 Calorie Row, Ski or Bike
40m Sandbag carry
60sec Plank
HYROX
Zone 2
In 35 minutes
Run 1 mile
into AMRAP…
100m Farmer's Carry
10 Burpee Box Jumps
20 Sit Ups
30/24 Calories or 400m Run
On 35 minutes...
Run 1 mile
Barbell
Snatch
EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance
- work across at 40-50%
Every 90 seconds x 5:
1 Power Snatch + 2 Tempo Overhead Squats
- 3 second descent plus 1 second pause on both OHSs
- Work across at 50-60% 1RM
7 sets building weight across:
1 Pull + 1 Snatch + 1 Hang Snatch
- Start around 65% and aim to build to 80-85% 1RM
Gymnastics
Toes to Bar & Handstand Holds
Friday, 18th July 2025
CrossFit A
Strength
4-5 Sets:
5 Push press @ 75-85% *Take bar from floor
3-5 Strict pull ups
CrossFit B
AMRAP15
20/15 Calories
20 KB Swings 24/16kg
20 Alt. DB Floor press 2x22.5/15kg
HYROX
VO2 Max Intervals
Every 6 minutes x 5
Run 200m
Rest 30 seconds
20 Wall Ball 9/6kg
Rest 30 seconds
15 Burpees over Hurdle
- Hit each round at 95%+ effort
- Wall Balls should be a weight you can start off with unbroken sets of 20
- First 3 rounds should be sub 4 minutes allowing at least 2 minutes rest between rounds
Saturday, 19th July 2025
CrossFit A
Engine Fartlek (43min)
4 Rounds
3:00 Moderate *conversational pace
1:30 Fast
1:30 slow/rest
rest 4 min
5 Rounds
1:30 minute Moderate *conversational pace
0:30 Fast
1:00 slow/rest
CrossFit B
Sickener
AMRAP25, Alt. rounds with a partner
5 Front squats 80/55kg
10 Toes to bar
15 Burpees
HYROX
Capacity
In pairs complete AMRAP60:
Run 800m together
40 Burpee Pull Ups
40 DB Box Step Ups 1 x 22.5/15kg, 24/20"
100/80 Calories
40 KB Swings 32/24kg
80 Lunge Balls 9/6kg
- Lunge Ball is reverse lunge into med ball throw to target
- Split reps as you wish
Sunday, 20th July 2025
CrossFit A
Engine - Multi Discipline
4 rounds:
2 mins Row, Ski or Bike
2 mins Run
2 mins Rest
4 rounds:
1 min Row, Ski or Bike
1 min Run
1 min Rest
5 minutes Rest
In pairs complete 10 rounds each:
40 secs On/40 secs Off
CrossFit B
Social
Partner WOD, Splitting reps as you wish
2 Rounds
AMRAP6...
4 Ground to overhead 70/50kg
8 Burpee pull ups
rest 2 min
AMRAP6...
Calorie Row, Ski or Bike
rest 2