Monday 20th April 2026

3 minutes on/2 minutes off x 5
8 Power Snatch or Power Cleans @ 50-60%
8 Burpees over bar
8 Toes to bar
AMRAP Calories or Run 300-400m

Rest 4 minutes

6 minutes for quality:
15/15 KB Side bends
15 KB Glute bridges
30-60 sec Plank

Run Focus

3 rounds:
Run 400m
25/20 Calorie Ski or Row
20 DB Hang Reverse Lunges 2 x 15/10kg
15 Burpees over DB
Run 400-1000m

- Rest 3 minutes between rounds
- Aim to complete each round at a good pace (slightly faster than Hyrox pace) with no stopping!
- Time Cap = 36 minutes

Full Body Strength

Bench press
Build to a heavy 2

4 Sets
5 Deadlifts @ 80%
5-10 Dips
rest 1 minute between exercises

4 Sets
8 Pendlay rows
60 seconds russian twists
rest 1 minute between exercises

Every 4 minutes x 4
5-8 Strict pull ups
2-3 Wall walks
30-50 Double unders

3 Rounds for time
30/24 Calories
30 Wall Ball 9/6kg

Time Cap = 11 minutes

Strength & Conditioning

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

Every 3 minutes x 5 rounds:
12 Russian Swings 32/24kg
Run 300m
12 Goblet Lunges 32/24kg
In remaining time...AMRAP Burpees

- No rest between rounds!

Clean & Jerk

Every 2 minutes x 5:
2 Jerk Balance + 1 Split Jerk
- Take bar from the rack
- Work across at around 50-65%

Every 2 minutes x 7:
Clean Pull + Low Hang Clean + Jerk
- Work across between 75-90%

Weightlifting

EMOM3:
5 Touch and go Cleans @ 30-40%

Every 90 seconds x 8:
3 Touch and go Cleans
Start at 50% and build weight as technique allows

Partner WOD
AMRAP15:
10 Synchro SA DB Devil press 1x22.5/15kg
30 Box jump overs 24/20"
30 V-sits

*Split Box jump overs and V-sits as you wish

Strength & Conditioning

3 Sets:
10m Heavy Sled Push + 10m Sled Drag
5-8 DB Bench Press
5-8 Pull Ups

AMRAP30:
Run 800m or 60/48 Calories
30 Wall Ball 6/4kg
200m Farmer's Carry 2 x 24/16kg

Full Body Strength

Push press
Build to a heavy 2

4 Sets
5 Squats @ 80%
5-10 Strict pull ups
rest 1 minute between exercises

4 Sets
8/8 SA KB Strict press
20/20 Barbell side bends
rest 1 minute between exercises

AMRAP20
Run 400m
40m KB Rack carry 2x24/16kg
40 Walking lunges

4 Rounds
5/5 Pallof press *Half kneeling
30 second side plank each side

*rest 30-60 seconds between exercises

Zone 2

In 30 minutes:
Run 1 mile
into AMRAP…
5 Burpee Pull Ups
10 DB Goblet Squats
15 Tuck Ups
20/15 Calories

Run 1 mile to finish

Snatch

Every 2 minutes x 5:
1 High Hang Snatch + 1 Snatch Balance + 1 OHS
- Work across at around 50-65%

Every 2 minutes x 7:
Snatch Pull + Low Hang Snatch
- Work across between 75-90%

Ring Muscle Ups & Pistol Squats

Coached strength work and skill progressions for all levels

3 Sets
10 Deadlifts @ 65-75%
*touch and go

12 Minute ladder
2, 4, 6, 8, 10 etc... reps of:
Shoulder to Overhead 50/35kg
Pull ups
12/9 Calories after each round

Intervals

Every 6 minutes x 5
Run 400m or 30/24 Calories
15 KB Swings 24/16kg
15 Burpees
15 Wall Ball 9/6kg

- Aim to hit a fast pace on the CV work that still allows for quality, unbroken reps of Swings, Burpees and Wall Ball
- Round should take no more than 4.5 minutes!

Black & Blue Games

- Members' Mixed Sex Pairs Competition
- Spectators Welcome throughout the day
- Competition from 9am-4pm
- Post-competiion Awards & Social from 4pm

Engine - Multi Discipline

Sunday Social

30 minute Partner WOD

In pairs complete...
120/90 Calories
60 DB Rack Step Ups 2x15/10kg, 24/20"
50 Toes to Bar
Run 1600m
40 Burpees
30 DB Hang Squat Clean Thrusters 2x15/10kg
In remaining time...
Max Calories