Monday 22nd September 2025

IWT

Every 6 minutes x 3:
10 Power Cleans or Snatch @ 50-60% 1RM
2:30 Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 3 minutes x 5:
5 Front squats @ 65-75% 1RM
30 seconds Row, Ski, Bike or Run 100-150m

- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort (Hard but not all out)

Run Club

Every 4 minutes x 4:
15 Unbroken Wall Ball 9/6kg
Run 300-400m (Fast pace)

Rest 4 minutes

AMRAP20:
20m Sandbag Walking Lunge 22.5/15kg
800m Run (Around 10k pace)

Lower Push + Upper Pull

Box Squat
4x5

Bent over rows
3x10

3-5 Sets
5 Chin ups
20 Goblet Cyclist squats
20/20 KB Side bends

EMOM8
20 seconds Toes to bar

*Pick a number between 5-15 you think will be challenging but maintainable
*Scale ROM appropriately to maintain rhythm

12 rounds for time:

4 DB Box step Ups 22.5/15kg, 20"
5 Burpees
6 Alt. DB snatches 22.5/15kg

Cap - 15 minutes

Engine Builder

AMRAP40:
Run 400m or 30/24 Calories
20 Burpees
200m Farmer's Carry 2 x 24/16kg
Run 400m or 30/24 Calories
20 Single Leg V-sits
20 DB Power Cleans 2 x 15/10kg

Snatch

EMOM9 (3 rounds):
1) 3 Snatch Pulls + 3 Hang High Pulls
2) 3 Hang Power Snatch + 3 Overhead Squats
3) 3 Snatch Balance
- Work with empty bar/light load
- Add a light weight each round if moving comfortably

15 minutes:
1 Snatch Pull + 1 Snatch + 1 Hang Snatch
- Reset between reps
- Aim to hit at least 80%+ of 1RM

3-4 sets:
1 Snatch Balance + 2 Overhead Squat
- Pause 3 seconds on final rep
- Take bar from the rack
- Work across at 75-90% 1RM Snatch

Weightlifting - Split Jerks

EMOM5
1 Clean + 3 Split Jerks with a knee touch
*Pause in catch, Lower back knee to gently touch the floor before standing
*Work at a light weight

10 minutes Building weight
1 Clean + 2 Split Jerks

Partner WOD

For time, Splitting reps as you wish
30 Hang Clean + Jerks 50/35kg
60/48 Calories
30 Hang Clean + Jerks 50/35kg
60/48 Calories
30 Hang Clean + Jerks 50/35kg

Cap - 12 minutes

Strength

3 Sets:
10 Heavy Russian Swings
10-20 Press Ups
16 DB Hang Box Step Ups

Threshold WOD

30 minute Ladder:
4-8-12-etc…
Burpee Box Jumps
Wall Ball 9/6kg
Run 800m after each round

Lower Pull + Upper Push

Deficit deadlifts
3x10

Floor press
3x10

3-5 Sets
5 BTN Shoulder press
6 RDLs
30sec russian twists

Every 5 minutes x 6

40 Double unders
20 Lunges
20 Tuck ups
200-400m Run

Zone 2

AMRAP45:
Run 400m or 30/24 Calories
20 Single Arm KB Overhead Lunges
Run 400m or 30/24 Calories
20 Sit Ups
Run 400m or 30/24 Calories
20 KB RDLs

- Aim to work continuously at a steady pace for 45 minutes

Clean & Jerk

EMOM9 (3 rounds):
1) 4 Clean High Pulls
2) 4 Tall Cleans
3) 3 Pause Jerks (Pause 2 seconds in dip and catch)
- Work with a light load (30-50%)
- Add a light weight each round if moving comfortably

15 minutes:
1 Power Clean + 1 Squat Clean + 2 Jerks
- Reset between Clean reps
- Aim to hit at least 85%+ of 1RM

3-4 sets:
3 Jerks
- Take bar from the rack
- Work across at around 75-85% Max Jerk

Pull Ups & Handstand Walks

Strength

Deadlifts
3x5
1xAMRAP set
*Hit all sets at 75% of 1rm

5 rounds for time

15 KB swings 28/20kg
15 Press ups

Cap - 12 minutes

VO2 Max Intervals

Every 5 minutes x 6
12/9 Calories
8 Burpees
4 Sandbag to Shoulder
Run 200m

- Hit each round at 90%+ effort

Engine - Single Discipline

A) On 0:00
30 seconds on/2 minutes off x 3
Max calories *Sprint! No holding back

Rest 2:30

B) On 10:00
4 minutes on/1 minutes off x 4
Aim for more than 1.5x Total cals from part A each round

Rest 4 minutes

C) On 34:00
20 seconds on/40 seconds off x 12
Aim for around 0.2x Total cals from part A each round

Saturday Sickener

5 Rounds for time:
Run 400m
30 Wall balls 9/6kg, 10/9'
20 Single leg V sit
10 Top plank DB rows 2x22.5/15kg

Time Cap = 28 minutes

Capacity

AMRAP10:
Run 200m
10 Burpees
10m Sled Push 140/100kg

Rest 5 minutes

AMRAP10:
15/12 Calorie Row
15 Wall Ball 9/6kg
15 Strict Sit Ups

Rest 5 minutes

AMRAP10:
15/12 Calorie Ski/Bike
15 KB Swings 24/16kg
15 Press Ups

Rest 5 minutes

For time:
Run 800m
30 Burpees
30 KB Swings 24/16kg
30 Wall Ball 9/6kg
Run 800m

Time Cap = 10 minutes to set off on final 800m Run

Engine - Multi Discipline

7 rounds:
2 mins Discipline 1
30 secs Rest
2 mins Discipline 2
30 secs Rest

5 mins Rest

In pairs complete Max distance in 16 minutes
- Change every 300m (600m for Bike)

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