Monday 16th March 2026

Intervals

3 minutes on/2 minutes off x 6 rounds:
5 Power snatch @ 60-70%
10 Toes to Bar
AMRAP Calories

*Use a weight that you can maintain quality with no more than a few seconds between reps

Run Focus

A) 4 x (10m Sled Pull + Push) + 800m Run
B) 500m Ski + 800m Run
C) 40m Burpee Broad Jump + 800m Run
D) 40m Sandbag Lunge 22.5/10kg + 800m Run
E) 50 Wall Ball 6/4kg

- Rest 1 minute between each section
- Hit each section at around HYROX pace

Full Body Strength Session

Deadlift
Build to a heavy 2 in 12 minutes

3-4 Sets
10-16 Landmine reverse lunges
10-15 DB Bench press
3-5 Strict pull ups
rest 1 minute between exercises

EMOM6
1) 40 seconds Landmine windmills
2) 40 seconds renegade rows

Every 90 seconds x5
1) 1-2 Rope climbs
2) 30-45 seconds Handstand hold

4 Rounds for max reps
Working :40 seconds on/20 seconds off
1) DB Hang Lunges 2x22.5/15kg
2) V sit
3) DB Push press 2x22.5/15kg

Strength & Conditioning

3 Sets:
8 Box Jumps
8 Staggered Stance DB RDL each leg
Max set Press Ups

AMRAP15:
12 DB Step Ups 1 x 22.5/15kg
8 SA DB Push Press e/a 1 x 22.5/15kg
4 Strict Pull Ups or 8 Kipping
Run 400m or 30/24 Calories

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 80%+ of 1RM

Every 90 seconds x 7:
3 Push Press + 1 Split Jerk
- Work from floor or rack
- Work across at 60-70% Max Jerk

Weightlifting

12 minutes Building weight
3 High hang Clean or Snatch
*from Power position

Partner WOD

AMRAP12, Splitting reps as you wish:
20 DB Snatch 30/22.5kg
20 Burpees over DB

Strength & Conditioning

3 Sets:
10m Sled Push + 10m Sled Drag
8-12 DB Push Press
8-12 DB Bent Over Row

3 rounds:
Run 400m or 30/24 Calories
10 Burpees Over DB
20 SA DB Overhead Lunges
10 Burpees over DB
Run 800m or 60/48 Calories

- Rest 3 minutes between rounds
- Hit each round at 90% effort
- Time Cap = 33 minutes

Full Body Strength Session

Squats
Build to a heavy 2 in 12 minutes

3-4 Sets
5-8 Half kneeling landmine press
10-15 KB RDLs
rest 1 minute between exercises

EMOM9
1) 40 seconds Landmine squats
2) 40 seconds Gorilla rows
3) 40 seconds OH Plate sit ups

EMOM30 (6 Rounds)
1) 50 Double unders
2) 15 Wall balls 9/6kg, 10/9'
3) 45sec Farmers carry 2x24/16kg *car park shuttles
4) Max calories
5) Rest

Zone 2

In 40 minutes:
Run 1 mile
then AMRAP...
5 Pull Ups
10 Press Ups
15 Sit Ups
20m Sled Push 100/70kg
30/24 Calories or 400m Run

- Aim to work continuously at a steady pace

Snatch

In 15 minutes:
Build to a Heavy Triple Hang Snatch
- Drop and reset between each rep if desired

Every 2 minutes x 5:
1 High Hang Snatch + 4 Tempo OHS
- Tempo OHSs @ 22X1
- Work across at around 65-75% of heavy triple

Toes to Bar & Handstand Holds

Coached strength work and skill progressions for all levels

Strength
3 Sets:
10 Deadlift @ 60-70% *reset every rep

For time
400m Run
10 Wall walks
400m Run
20 Chest to bar pull ups
400m Run
30 SA DB OH Lunges 22.5/15kg
400m Run

Cap - 15 minutes

Intervals

Every 4 minutes x 8:
Even rounds) 25 Wall Ball 6/4kg
Odd rounds) 15 Burpees
Straight into...
20/15 Calories

- Aim to go unbroken on the Wall Balls/Burpees then hit the calories at 95%+ effort

HYROX Sim

Engine

Sunday Social