Monday 16th February 2026

IWT

Every 6 minutes x 3
8 Squat Clean or Snatch @ 40-50%
3 minutes CV machine or Run 600-800m

rest 4 minutes

Every 3 minutes x 5
8 DB Floor press
5-10 Pull ups *Strict or kipping
30sec CV machine or Run 150m

Run Club

Compromised Running

Every 6 minutes x 6 (2 rounds):
1) 20 SA DB OH Lunges 22.5/15kg + 400-800m Run
2) 12 Burpees over DB + 400-800m Run
3) 30 Wall Ball 6/4kg + 400-800m Run

- Aim to hit the first movement unbroken then straight into a good pace Run (around 10k pace) that is sustainable for all 6 rounds.
- Rounds should be taking 4-5 minutes

Full Body Strength Session

3-5 Sets
3 Strict press @ 80-90%
rest 2-3 mins between sets

3-4 Sets
6-10 Squats @ 65-75%
5-8 Pull ups
rest 1 minute between exercises

2 Sets
20 Heavy russian KB swings
rest 30sec
10-20 Press ups
rest 30 sec
20-30 Seated leg lifts
rest 30 sec

12 minutes
2-4 Wall walks
10-20 V sit
30-60 Double unders
Rest 60-90 seconds between rounds

*pick rep numbers that allow you to complete rounds in 1:30-2:00

AMRAP15
20 KB Swings 24/16kg
20 Burpees
20 Lunges

Strength & Conditioning

Every 5 minutes x 3:
8 Box Jumps
8-12 DB Goblet Squats
Max Set Press Ups

3 rounds for max reps:
In 3 minutes complete...
12 DB Burpee Box Step Overs 2x15/10kg, 20"
Max Calories in remaining time
Rest 2 minutes between rounds

Snatch

In 15 minutes:
1 Pull + 1 Snatch + 1 Hang Snatch
- Start around 60% and aim to build to 85%+ 1RM

Every 2 minutes x 5:
1 Snatch Balance + 2 Overhead Squats
- Aim to work across at 85-95% of top weight from above

Every 90sec x 8 (12 mins)
2 (Power clean + Power Jerk)
*Start around 60% and build

Partner WOD

5 Rounds for time, splitting reps as wish
8 Thrusters 60/40kg
8 Bar muscle ups
400m Run

Cap - 15 minutes

Strength + Conditioning

3-4 Sets:
10m Sled Pull + 10m Sled Push
12-16 KB Rack Reverse Lunges
8-12 DB Bench Press

3 rounds for time:
20/15 Calories
20 Burpees
20/15 Calories
20 Wall Ball 6/4kg
Run 400m
100m Farmer's Carry 2x24/16kg

Time Cap = 30 minutes

Full Body Strength Session

3-5 Sets
3 Bench press @ 80-90%
rest 2-3 mins between sets

3-4 Sets
6-10 Deadlifts @ 65-75%
5-8 Dips
rest 1 minute between exercises

2 Sets
20 Heavy KB Lunges
rest 30sec
10-20 Ring rows *2 sec eccentric
rest 30 sec
20-30 Sit ups
rest 30 sec

In 36 minutes
Max distance run, row, ski or bike

On 0:00 and every 3 minutes alternate between
A) 2 Turkish get ups (1 each arm)
B) 40m Sandbag bear hug/KB Rack carry

Zone 2

In 40 minutes:
Run 1 mile
into AMRAP...
20/15 Calories or 200m Run
5 Strict Pull Ups or 10 Kipping Pull Ups
10 DB Deadlift 2 x 22.5/15kg
20/15 Calories or 200m Run
10 Floor Press 2 x 22.5/15kg
20 DB Goblet Lunges 22.5/15kg

- Mix cardio disciplines up and aim to work continuously at a steady pace throughout

Clean & Jerk

In 15 minutes:
1 Pull + 1 Clean + 1 Hang Clean
- Start around 60% and aim to build to 85%+ 1RM

Every 2 minutes x 5:
1 Power Clean + 2 Split Jerks
- Aim to work across at 80-90

Bar Muscle Ups & HSPUs

Coached strength work and skill progressions for all levels

Squats
Every 3 minutes x 4
2 Squats

Aim to work across at or just above your heavy 5 weight from 3 weeks ago or 85-95% of 1rm

Open WOD 18.1

AMRAP20
8 Toes to bar
10 SA DB Hang clean + jerk 22.5/15kg
14 cal Row (bike, ski or run)

Intervals

Every 5 minutes x 6:
12 Burpees
Run 200m
12 KB Rack Lunges 2 x 24/16kg

- Hit each round at 95%+ effort
- Round should be taking 1:30-2:30

Engine - Single Discipline

A) On 0:00
5 minutes
*Start moderate and gradually build pace

B) On 7:00
3 minute on/1 minute off x 4
*Find a challenging but maintainable pace

C) On 25:00
45 seconds on/45 seconds off x10
*Hard pace

D) On 41:00
5 minute Cool down

Saturday Sickener

Partner WOD
For time, Splitting reps as you wish
Run 800m
16 DB Devil press
16 Double OH Lunges
Run 400m
32 Double DB hang snatch
32 DB Rack Lunges
Run 400m
48 Burpee over DB
48 DB Lunges *hanging
Run 400m
32 Double DB hang snatch
32 DB Rack Lunges
Run 400m
16 DB Devil press

Capacity

"Get your Rox Off"
Run 800m
2 rounds: 30/24 Cal Ski/Bike + 30 KB Swings 24/16kg
Run 800m
2 rounds: 100m Farmer Carry + 30 Floor Press 20/15kg
Run 800m
2 rounds: 30 Burpees + 30 Sandbag Lunges 22.5/10kg
Run 800m
2 rounds: 30/24 Cal Row + 30 Wall Ball 6/4kg
Run 800m

Time Cap = 60 minutes

Engine - Multi Disipline

2 rounds:
3 minutes On/1 minute Off Discipline 1
3 minutes On/1 minute Off Discipline 2

Rest 4 minutes

4 rounds:
1 minute On/1 minute Off Discipline 1
1 minute On/1 minute Off Discipline 2

Rest 4 minutes

In pairs complete Max distance in 16 minutes
Bike or Ski (change every 30 seconds)

Sunday Social

Partner WOD

In pairs working YGIG complete 5 rounds:
18/15 Cals or 300m Run
16 Burpees
16 SA DB Snatch 22.5/15kg

Time Cap = 30 minutes

On 35 minutes...
Run 800m for time