Monday 19th October 2026

IWT

Every 5 minutes x 3
10 Power Clean/Snatch 50-60%
2 minutes CV or Run 400m-600m

rest 4 minutes

Every 4 minutes x 4
5 Push press 65-75%
60 seconds CV or Run 200m-300m

Run Club

5-6 Sets:
Run 200m @ quicker than 5k pace
Rest 30 seconds

Rest 5 minutes

AMRAP24:
Run 800m @ around Hyrox pace
200m Recovery jog

Full Body

3-4 Sets
8 Bench press 70-75%

3-4 Sets
6 Deadlifts 75-80%
5-8 Strict pull ups

3-4 Sets
10-15 Goblet Squats
10-20 Lying leg lift to candlestick

Strength

Every 2 minutes x 5
10 DB Rack Lunges

*Start light and build weight across sets

WOD

AMRAP20
5 Toes to bar
10 Alternating DB Snatch 22.5/15kg
15 Air Squats

Long Intervals

4 rounds, each for time:
Run 300m or 24/20 Calories
15 Burpees
20 Sandbag Lunges 22.5/15kg
Run 300m or 24/20 Calories
15 Ring Rows
20 Wall Ball 6/4kg
Rest 2 minutes between rounds

- Aim to hit each round at a good pace that you can keep consistent across all 4 rounds
- Time Cap = 36 minutes (7.5 mins per round avg)

Snatch

In 15 minutes:
1 Pull + 2 Hang Snatch
- Pause 3 seconds in receiving position on second Snatch
- Start around 60% and aim to build to 85%+ 1RM

Every 90 seconds x 5:
3 Snatch High Pulls
- Work across at 75-85% 1RM

Weightlifting

Every 90 seconds x 10
Deadlift + Hang clean + 2 Jerk
*Start light, 40-50% and gradually build across sets to 80-85%

Partner WOD

4 Rounds, Splitting reps as you wish
3 minutes on/1 minute off
30 Burpees over bar
AMRAP Hang to overhead 50/35kg in remaining time

Strength & Conditioning

3 Sets:
6/6 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins

3 Sets:
8 Heavy DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets

AMRAP4 x 3 rounds:
Run 400m or 30/24 Calories
In remaining time
Rnd 1) Max Wall Ball 9/6kg
Rnd 2) Max Farmer's Carry 2x32/24kg
Rnd 3) Max SA DB OH Lunge 1x22.5/15kg

- Rest 1 minute between AMRAPs

Full Body

3 Sets:
6/6 DB Hang Elevated Reverse Lunge
Rest 1-2 mins
8-12 Alternating KB Z-Press
Rest 1-2 mins

3 Sets:
8 Heavy DB Goblet Squats
8-12 KB Gorilla Row
Max set Press Ups
Rest 3 minutes between sets

EMOM36 (6 rounds)
1) Max Calories
2) rest
3) 40 Double unders then AMRAP V sit
4) rest
5) 5-8 Strict HSPU/Press ups then AMRAP Farmers carry Shuttles 2x32/24kg
6) rest

Long Workout

AMRAP40:
60/48 Calories or 800m Run
5 Strict Pull Ups or 10 Kipping Pull Ups
10 Floor Press 2 x 22.5/15kg
15 DB Deadlift 2 x 22.5/15kg
20 Strict Sit Ups (feet anchored under DBs)

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

Clean & Jerk

15 minutes:
1 Power Clean + 2 Jerks
- Pause 3 seconds in receiving position on second Jerk
- Start around 60% and aim to build to 85%+ 1RM

Every 2 minutes x 6:
1 Pull + 2 Hang Clean
- Work across at 75-85% 1RM

Bar Muscle Ups & HSPUs

Strength

4-5 Sets:
4-6 Sandbag squats
4-6 Strict pull ups
Rest 2-3 minutes

WOD

AMRAP12
400m Run
16 DB Box step overs 2x22.5/15kg, 24/20"

Short Intervals

Every 5 minutes x 6
6 Goblet Squats 32/24kg
8 Burpees
10 KB Swings 32/24kg
12 No Press Up Burpees
14/11 Calories

- Complete each round at 90%+ effort
- All reps should be unbroken and zero rest between movements!
- Rounds should consistently be 2-3 minutes

Saturday Sickener @ 9am

AMRAP30
12 Burpees
12 DB Hang cleans 2x22.5/15kg
12 DB Floor press 2x22.5/15kg
24/18 Calories
24 Sit ups
24 DB Deadlifts 2x22.5/15kg

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
- Compare to 27th June 2026

Engine @ 9am
Run, Row, Ski, Bike, Echo

6 rounds:
90 seconds On/30 seconds Off (discipline 1)
90 seconds On/90 seconds Off (discipline 2)

Rest 4 minutes

6 rounds:
30 seconds On/30 seconds Off (discipline 1)

Rest 3 minutes

6 rounds:
30 seconds On/30 seconds Off (discipline 1)

Sunday Social

Partner WOD

In pairs, working YGIG complete AMRAP30:
24/20 Calories
20 Wall Ball 9/6kg
16 KB Swings 28/20kg
12 Toes to Bar

ENDEAVOUR 3

On 0 minutes - Strength Endurance
In pairs complete 4 x AMRAP4
1) Alternating 20m Sled Push 140/90kg
2) Alternating 20m Burpee Broad Jump
3) Alternating 40m Farmer's Carry 2x32/24kg
4) Alternating 20m Sandbag Lunge Walk 22.5/15kg
- Rest 2 minutes between AMRAPs

On 28 minutes - Threshold
In pairs complete 640/500 Calorie Row, Ski or Bike
While alternating 6 rounds each of...
Run 400m + 5 Pull Ups + 10 Press Ups + 15 Sit Ups

On 76 minutes - Race
Flying solo complete...
Run 800m
30 Wall Ball 9/6kg
60/48 Calories
30 Wall Ball 9/6kg
Run 800m