| Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
| Monday | Squats 15 minutes Build to a heavy 1 Squat *Back or front squat | Intervals 5 Rounds: 1 minute on/1 minute off 8-12 Sandbag lunges *Bear hug AMRAP Double unders *Work with a heavy weight you can keep unbroken | Run Club AMRAP40: Run 800m Rest 1 minute Run 400m Rest 30 seconds Run 200m Rest 2 minutes | Deadlift/Bench + Accessories Deadlifts 3x2 1xAMRAP *all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP Bench press 3x2 1xAMRAP *all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP 3-4 Sets 5-8 Dips/Press ups 5-8 RDLs 15-20 Lying leg lift to candlestick | ||
| Tuesday | Kipping Skills + Pressing strength Every 2:30 x 5: 4-8 Pull overs 5-10 Wall facing strict HSPU/Strict HSPU/Pike press ups/DB press ups/Press ups | EMOM Club "Fight Gone Bad" 3 Rounds for Max total reps: 1 minute Wall Balls 9/6kg, 10/9' 1 minute KB Sumo Deadlift High Pulls 32/24kg 1 minute Box Jumps 20" 1 minute DB Push Press 2 x 17.5/12.5kg 1 minute Row 1 minute Rest | Engine Builder 50-40-30-20-10 (Men)/40-32-24-16-8 (Women) Calorie Row, Ski or Bike Run 800m after each round - Rest 1 minute after each 800m Run - Time Cap = 40 minutes | Clean & Jerk EMOM5: 1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split - After the Jerk, hold foot position, rerack bar and do Jerk from Split - work across at 40-50% In 15 minutes Build to a Heavy Double Clean & Jerk - Reset between each rep - Aim to hit at least 85%+ of 1RM 7 Sets: 1 Jerk - Take bar from rack - Work across at heavier than top weight from above | ||
| Wednesday | Weightlifting Capacity 15 minutes complex: Clean + Hang clean + 2 Jerks or Snatch + Hang snatch + 2 OHS | Partner WOD AMRAP15, Alt. rounds with a partner: 4 Deadlifts 120/85kg 8 Burpee over bar 150m Run | Strength 3 Sets: 10-15 Heavy DB Goblet Squats 10-20 Press Ups 10m Sled Pull - Rest 60-90 seconds between movements Threshold WOD AMRAP25: Run 400m 16 DB Box Step Ups 1 x 22.5/15kg, 20" 16 Burpees 16 Single Leg V-Sits - Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR | Squat/Pull up + Accessories Squats 3x2 1xAMRAP *all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP Strict press 3x2 1xAMRAP *all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP 3-4 Sets 5-8 Strict pull ups/Ring rows 5-8 Deficit split squats each leg 10-20 Weighted sit ups *Feet anchored | ||
| Thursday | Long WOD Every 8 minutes x4 1000/800m Row, Ski or 2000/1600m Bike 20 DB Pull through 20 DB Step ups | Zone 2 With a partner complete AMRAP45: Run 800m together 20 Synchro DB OH Lunges 10 Synchro Down Ups Run 400m together 20 Synchro KB Swings 1 minute Plank Hold together - Aim to work continuously at a steady pace throughout | Snatch EMOM5: 1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance - work across at 40-50% In 15 minutes Build to a Heavy Double Snatch - Reset between each rep - Aim to hit at least 85%+ of 1RM 4-5 sets: Snatch Balance + Overhead Squat - Take bar from the rack - Work across at 80-100% 1RM | Toes to Bar & Handstand Holds | ||
| Friday | Strength 3-4 Sets 8 Push press @ 65-75% *Take bar from floor 5-8 Strict pull ups | AMRAP10: 10 KB Swings 32/24kg 10 Burpees | VO2 Max Intervals Every 6 minutes x 6: 30 seconds Max Calorie Bike, Damper 10, Out the saddle Rest 1 minute 20 Unbroken Wall Ball Rest 30 seconds 30 seconds Max Burpees over Hurdle - Hit each round at 95%+ effort! | |||
| Saturday | Engine Fartlek (43min) 4 Rounds 3:00 Moderate *conversational pace 2:00 Fast 1:00 slow/rest rest 4 min 5 Rounds 1:15 minute Moderate *conversational pace 0:45 Fast 1:00 slow/rest | Sickener For time: 800m run 30 Toes to bar 30 DB Hang C+J 30 SA DB Overhead lunges 800m run 20 Toes to bar 20 DB Hang C+J 20 SA DB Overhead lunges 800m run 10 Toes to bar 10 DB Hang C+J 10 SA DB Overhead lunges Rx - 22.5/15kg Cap - 25 mins | Capacity AMRAP12: Run 200m 10m Sled Push 100/70kg AMRAP12: 100m Farmer's Carry 2 x 24/16kg 20m Burpee Broad Jump AMRAP12: Run 400m 30 Wall Ball 9/6kg AMRAP12: 20/15 Calorie Ski or Row 20 Sandbag Lunges 22.5/15kg 20 Sit Ups - Rest 4 minutes between AMRAPs | |||
| Sunday | Engine - Multi Discipline Part 1 - SPRINTERVALS 2:00 on / 1:00 off x 12 - Choose two disciplines to alternate each round. Rest 5 mins Part 2 - Go Fast, Go Far Max Distance in 10 mins - Alternating every minute with your partner | Social Partner WOD AMRAP30 working You Go, I Go: 21/15 Calories 15 High Wall Balls 9/6kg, 11/10' 21/15 Calories 12 Pull Ups 21/15 Calories 15 Toes to Bar 200m Run |
Monday, 21st July 2025
CrossFit A
Squats
15 minutes
Build to a heavy 1 Squat
*Back or front squat
CrossFit B
Intervals
5 Rounds:
1 minute on/1 minute off
8-12 Sandbag lunges *Bear hug
AMRAP Double unders
*Work with a heavy weight you can keep unbroken
HYROX
Run Club
AMRAP40:
Run 800m
Rest 1 minute
Run 400m
Rest 30 seconds
Run 200m
Rest 2 minutes
Strength
Deadlift/Bench + Accessories
Deadlifts
3x2
1xAMRAP
*all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP
Bench press
3x2
1xAMRAP
*all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP
3-4 Sets
5-8 Dips/Press ups
5-8 RDLs
15-20 Lying leg lift to candlestick
Tuesday, 22nd July 2025
CrossFit A
Kipping Skills + Pressing strength
Every 2:30 x 5:
4-8 Pull overs
5-10 Wall facing strict HSPU/Strict HSPU/Pike press ups/DB press ups/Press ups
CrossFit B
EMOM Club
"Fight Gone Bad"
3 Rounds for Max total reps:
1 minute Wall Balls 9/6kg, 10/9'
1 minute KB Sumo Deadlift High Pulls 32/24kg
1 minute Box Jumps 20"
1 minute DB Push Press 2 x 17.5/12.5kg
1 minute Row
1 minute Rest
HYROX
Engine Builder
50-40-30-20-10 (Men)/40-32-24-16-8 (Women)
Calorie Row, Ski or Bike
Run 800m after each round
- Rest 1 minute after each 800m Run
- Time Cap = 40 minutes
Barbell
Clean & Jerk
EMOM5:
1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split
- After the Jerk, hold foot position, rerack bar and do Jerk from Split
- work across at 40-50%
In 15 minutes
Build to a Heavy Double Clean & Jerk
- Reset between each rep
- Aim to hit at least 85%+ of 1RM
7 Sets:
1 Jerk
- Take bar from rack
- Work across at heavier than top weight from above
Wednesday, 23rd July 2025
CrossFit A
Weightlifting Capacity
15 minutes complex:
Clean + Hang clean + 2 Jerks
or
Snatch + Hang snatch + 2 OHS
CrossFit B
Partner WOD
AMRAP15, Alt. rounds with a partner:
4 Deadlifts 120/85kg
8 Burpee over bar
150m Run
HYROX
Strength
3 Sets:
10-15 Heavy DB Goblet Squats
10-20 Press Ups
10m Sled Pull
- Rest 60-90 seconds between movements
Threshold WOD
AMRAP25:
Run 400m
16 DB Box Step Ups 1 x 22.5/15kg, 20"
16 Burpees
16 Single Leg V-Sits
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
Strength
Squat/Pull up + Accessories
Squats
3x2
1xAMRAP
*all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP
Strict press
3x2
1xAMRAP
*all sets at 80-85% 1rm - a weight you can do 5-10 reps on the AMRAP
3-4 Sets
5-8 Strict pull ups/Ring rows
5-8 Deficit split squats each leg
10-20 Weighted sit ups *Feet anchored
Thursday, 24th July 2025
CrossFit A
Long WOD
Every 8 minutes x4
1000/800m Row, Ski or 2000/1600m Bike
20 DB Pull through
20 DB Step ups
HYROX
Zone 2
With a partner complete AMRAP45:
Run 800m together
20 Synchro DB OH Lunges
10 Synchro Down Ups
Run 400m together
20 Synchro KB Swings
1 minute Plank Hold together
- Aim to work continuously at a steady pace throughout
Barbell
Snatch
EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance
- work across at 40-50%
In 15 minutes
Build to a Heavy Double Snatch
- Reset between each rep
- Aim to hit at least 85%+ of 1RM
4-5 sets:
Snatch Balance + Overhead Squat
- Take bar from the rack
- Work across at 80-100% 1RM
Gymnastics
Toes to Bar & Handstand Holds
Friday, 25th July 2025
CrossFit A
Strength
3-4 Sets
8 Push press @ 65-75% *Take bar from floor
5-8 Strict pull ups
CrossFit B
AMRAP10:
10 KB Swings 32/24kg
10 Burpees
HYROX
VO2 Max Intervals
Every 6 minutes x 6:
30 seconds Max Calorie Bike, Damper 10, Out the saddle
Rest 1 minute
20 Unbroken Wall Ball
Rest 30 seconds
30 seconds Max Burpees over Hurdle
- Hit each round at 95%+ effort!
Saturday, 26th July 2025
CrossFit A
Engine Fartlek (43min)
4 Rounds
3:00 Moderate *conversational pace
2:00 Fast
1:00 slow/rest
rest 4 min
5 Rounds
1:15 minute Moderate *conversational pace
0:45 Fast
1:00 slow/rest
CrossFit B
Sickener
For time:
800m run
30 Toes to bar
30 DB Hang C+J
30 SA DB Overhead lunges
800m run
20 Toes to bar
20 DB Hang C+J
20 SA DB Overhead lunges
800m run
10 Toes to bar
10 DB Hang C+J
10 SA DB Overhead lunges
Rx - 22.5/15kg
Cap - 25 mins
HYROX
Capacity
AMRAP12:
Run 200m
10m Sled Push 100/70kg
AMRAP12:
100m Farmer's Carry 2 x 24/16kg
20m Burpee Broad Jump
AMRAP12:
Run 400m
30 Wall Ball 9/6kg
AMRAP12:
20/15 Calorie Ski or Row
20 Sandbag Lunges 22.5/15kg
20 Sit Ups
- Rest 4 minutes between AMRAPs
Sunday, 27th July 2025
CrossFit A
Engine - Multi Discipline
Part 1 - SPRINTERVALS
2:00 on / 1:00 off x 12
- Choose two disciplines to alternate each round.
Rest 5 mins
Part 2 - Go Fast, Go Far
Max Distance in 10 mins
- Alternating every minute with your partner
CrossFit B
Social
Partner WOD
AMRAP30 working You Go, I Go:
21/15 Calories
15 High Wall Balls 9/6kg, 11/10'
21/15 Calories
12 Pull Ups
21/15 Calories
15 Toes to Bar
200m Run