Monday 15th September 2025

IWT

Every 5 minutes x 4
6 Power Clean or Snatch @ 60-70% 1RM
2 minute Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 4:
6 Front/Overhead Squats @ 65-75%
30 seconds Row, Ski, Bike or Run 100-200m

- Use same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort (Hard but not all out)

Run Club

1 mile Time Trial

Rest 5 minutes

3-6 rounds:
Run 800m @ around 10k pace
Jog 400m or walk 200m @ recovery pace

Compare to 11th August 2025

Lower Push + Upper Pull

Squat *front or back
4-6 Sets
Build to a heavy 8-10 reps

Strict Chin ups
10 mins
Build to a heavy 3 reps

2-4 Sets
6/6 Defecit reverse lunges
12 Gorilla rows
25 Sit ups

Every 4 minutes x 6 Rounds (24 minutes)
8-16 Toes to bar
5 Sandbag to shoulder
Run 300m

*Scale ROM on TTB to maintain rhythm. Pick a number between 8-16 you think will be challenging but maintainable to keep unbroken.
*Use a sandbag weight that is heavy but you can keep moving with continuous singles
*Hit the run hard each round. You have a good rest each time
*Rounds should take 2-2:30 to complete

Engine Builder

5 rounds:
30/24 Calories or 400m Run
25 Wall Ball 9/6kg
20 DB Goblet Lunges 22.5/15kg
15 Burpees
Rest 90 seconds between rounds

Time Cap = 35 minutes

Snatch

EMOM9 (3 rounds):
1) 3 Snatch Pulls + 3 Hang High Pulls
2) 3 Hang Power Snatch + 3 Overhead Squats
3) 3 Snatch Balance
- Work with empty bar/light load
- Add a light weight each round if moving comfortably

15 minutes:
Build to a Heavy Triple Snatch
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

3-4 sets:
3 Overhead Squats
- Pause 3 seconds on final rep
- Take bar from the rack
- Work across at 75-90% 1RM Snatch

Weightlifting - Split Jerks

EMOM5:
1 Clean + 3 Split Jerks with a knee touch
*Pause in catch, Lower back knee to gently touch the floor before standing
*Work at a light weight (40-50%)

10 minutes Building weight:
1 Clean + 3 Split Jerks
*Start at 50-60% and build

Partner WOD

AMRAP12, Splitting reps as you wish
20 Double DB OH Lunges 2x15/10kg
20 Burpees over DB

Strength

3 sets:
10m Sled Pull + 10m Sled Push
10-20 Press Ups
12 KB Rack Step Ups

Threshold

AMRAP30:
Run 800m or 60/48 Calories
200m KB Farmer's Carry 2 x 24/16kg
Run 400m or 30/24 Calories
10 Box Jumps 24/20" (Step down)
10 DB Devil's Press 2 x 15/10kg

Lower Pull + Upper Push

Block Deadlifts *from below the knee
4-6 Sets
Build to a heavy 8-10 reps

Bench press
10 mins
Build to a heavy 3 reps

2-4 Sets
6/6 Single leg BB Deadlifts
12 Dips/DB press ups
25 Reverse crunches

Long WOD

AMRAP30:
30/24 Cal Row
60 Double unders
30/24 Cal Ski or Bike
400m Run

Zone 2

AMRAP45:
Run 400m
20 Walking Lunges
10 Press Ups
30/24 Calories
20 Tuck Ups
10 Strict Pull Ups

Clean & Jerk

EMOM9 (3 rounds):
1) 4 Clean High Pulls
2) 4 Tall Cleans
3) 3 Pause Jerks (Pause 2 seconds in dip and catch)
- Work with a light load (30-50%)
- Add a light weight each round if moving comfortably

15 minutes
Build to a Heavy Triple Clean & Jerk
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

3-4 sets:
3 Front Squats
- Take bar from the rack
- Work at a load heavier than your top weight triple from above

Pull Ups & Handstand Walks

Strength

Deadlifts
3x8
1xAMRAP set
*Hit all 4 sets at same weight (around 70% of 1RM)

21-18-15-12-9-6-3 reps for time

Box Jumps 24/20"
DB Floor press 2 x 22.5/15kg

Time Cap = 12 minutes

VO2 Max Intervals

Every 4 minutes x 8:
12/9 Calorie Row/Ski or Bike
10 Burpees
16 SA KB Overhead Lunges 24/16kg

- Hit each round at 100% effort
- First round should take no more than 2 minutes!

Engine Single Discipline

A) On 0:00
30 seconds on/2 minutes off x 3
Max calories *Sprint! No holding back

Rest 2:30

B) On 10:00
5 minutes on/2 minute off x 3
Aim for more than 2x Total cals from part A each round

Rest 3 minutes

C) On 34:00
30 seconds on/1 minute off x 8
Aim for more than .25x Total cals from part A each round

Saturday Sickener

Partner WOD

AMRAP32 - Alternating rounds:
Row 12/9 Calories
15 Wall balls 9/6kg
15 KB swings 24/16kg
Run 150m

Capacity

In pairs complete AMRAP60:
Run 400m together
60 Sandbag Lunges 30/22.5kg
60/48 Calorie Row
Run 400m together
200m Farmer's Carry 2 x 32/24kg
60 Wall Ball 9/6kg
Run 400m together
60 DB Hang Power Cleans 2 x 22.5/15kg
60/48 Calorie Ski/Bike
Run 400m together
40m Sled Push 200/120kg
60 Burpees

- Split reps as you wish and gun for 2+ rounds!!!

Engine - Multi Discipline


4 rounds Discipline 1
2 mins Steady
1 min Fast
1 min Rest


4 rounds Discipline 1
2 mins Steady
1 min Fast
1 min Rest

Rest 5 minutes

In pairs complete 10 rounds each
1 min On/1 min Off

Sunday Social

AMRAP30:
Run 400m
1 Rope Climb 15'
10 Burpees
20 Single Arm DB OH Lunges 1 x 22.5/15kg
30 Abmat Sit Ups