Monday 15th December 2025

Thrusters
15 minutes to build to a 3RM

- Take bar from the floor

12 Days of Xmas - Day 7

"Fran"
21-15-9 reps for time:
Thrusters 42.5/30kg
Pull Ups

Time Cap = 9 minutes

Run Club

For time:
1600-800-400-800-1600m Run
10-15-20-15-10 Burpees over DB
20-30-40-30-20 SA DB OH Lunges 22.5/15kg

Time Cap = 42 minutes

Lower Pull/Upper Push

Strict press
Build to a heavy 3

Deadlift
Build to a heavy 2

3 Sets
30sec Sit ups
30sec Russian twists
30sec Shoulder taps
30sec rest

12 Days of Xmas - Day 8

"Dark & Long"
AMRAP30:
30/24 Calories
20 Burpees
300m Run
20 SA DB Hang Clean + Jerk 22.5/15kg

Strength & Conditioning

Every 4 minutes x 9 (3 rounds):
1) 16 DB Goblet Squats + Ski 500/400m
2) 16 DB Floor Press + Row 500/400m
3) 16 KB Gorilla Rows + Run 400m

- Aim for weights that are challenging but unbroken on the strength movements
- Hit the CV discipline fast (85-90% effort)

Clean & Jerk

30 minutes:
Build to a 1RM Clean & Jerk

12 Days of Xmas - Day 9

Partner WOD

"DT on the Run"
In pairs, alternating rounds, complete 10 rounds for time:
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
6 Shoulder to Overhead 70/50kg
Run 200m

Time Cap = 30 minutes

Strength & Conditioning

3 sets:
40m Unbroken Sled Push
5-8 DB Push Press + 10m Waiter Walk each arm
5-8 Strict Pull Ups

For time:
Run 1 mile

3 rounds:
30/24 Calories
20 Wall Ball 9/6kg
10 Burpee Box Jumps 24/20"

Run 1 mile

Time Cap = 30 minutes

Lower Push/Upper Pull

Strict pull ups
Build to a heavy 3

Squats
Build to a heavy 2

3 Sets
30sec Lying leg raises
30sec Reverse plank
30sec Tuck hold

12 Days of Xmas - Day 10

"Black Jack"
For time:
20-19-18-...-3-2-1 reps of KB Swings 24/16kg
1-2-3-...-18-19-20 reps of Burpees

Time Cap = 40 minutes

Zone 2

With a partner complete AMRAP35:
Partner A Run 400m while Partner B 30/24 Calories
40 KB Swings (split as you wish)
15 Synchro Down Ups
Partner B Run 400m while Partner A 30/24 Calories
40 DB Lunges (1 Rack/1Overhead)
15 Synchro SA DB Devil's Press

Run 1 mile together to finish

- Aim to work continuously at a steady pace throughout

Snatch

30 minutes:
Build to a 1RM Snatch

Ring Muscle Ups & Pistols

12 Days of Xmas - Day 11

"Grace"
For time:
30 Clean & Jerks 60/40kg

Time Cap = 7 minutes

EMOM16:
1) 30 seconds SL V-sits
2) 30 seconds DB Russian Twists
3) 30 seconds Plank/Hollow Hold
4) Rest

Intervals

Every 3 minutes x 10 rounds:
1) Run 200m + 12 Burpees over Hurdle
2) 15/12 Calories + 15 Unbroken Wall Ball

- 5 alternating rounds of each
- Hit each round at 90%+ effort
- First 4 rounds should be taking no more than 90 seconds

Engine - Single Discipline

A) On 0:00
4 minutes on/1 minute off x 4
*Moderate consistent pace

B) On 24:00
90 seconds on/1 minute off x 6
*Fast maintainable pace

C) On 42:00
20 seconds on/10 seconds off x 8
*Sprints!

12 Days of Xmas - Day 12

"Murph"
For time
Run 1 mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 mile

- Start and finish with a 1 mile run
- Partition the reps however you choose

Capacity

"12 Days of Hyrox"

For time:
1 x 400m Run
2 x Strict Pull Ups
3 x V-Sits
4 x SA DB Devil's Press 1 x 22.5/15kg
5 x Broad Jumps
6 x Russian Twists 1 x 22.5/15kg
7 x Burpees
8 x SA DB OH Lunges 1 x 22.5/15kg
9 x Wall Ball
10 x Calories
11 x SA DB Thrusters 1 x 22.5/15kg
12 x 20m KB Farmer's Carry 2 x 32/24kg

Time Cap = 60 minutes

Engine - Multi Discipline

Sunday Circuits

Partner Workout

Working 1 min on/1 min rest
Complete 2 rounds...

1. Sled Push 100/70kg
2. Bike Cals
3. Sandbag Lunge Walk 22.5/15kg
4. Ski Cals
5. DB Push Press 2x22.5/15kg
6. Run 150-200m
7. KB Deadlift 2x28/20kg
8. Row Cals
9. Sandbag Clean 60/40kg
10. Burpees