| Day | CrossFit A | CrossFit B | HYROX | Strength | Weightlifting | Gymnastics |
| Monday | IWT Every 5 minutes x 4 6 Squat Clean or Snatch @ 60-70% 2 minutes CV machine or Run 400-500m rest 4 minutes Every 4 minutes x 4 12 DB Floor press 8-12 Toes to bar 1 minute CV machine or Run 200-300m | Run Club A) 40m Burpee Broad Jump Run 1000-1600m Row 500m B) Ski 500m Run 1000-1600m 200m Farmer's Carry 2x24/16kg C) 50m Sandbag Lunge 22.5/10kg Run 1000-1600m 50 Wall Ball 6/4kg - Hit each section at faster than Hyrox race pace - Rest 3 minutes between each section | Full Body Strength Session 3-4 Sets 8 Strict press @ 65-75% rest 2-3 mins between sets 3-4 Sets 4-6 Squats @ 75-85% 5-8 Pull ups rest 1 minute between exercises 2 Sets 10-20 KB RDLs rest 30sec 10-20 DB Press ups rest 30 sec 20-30 Lying leg lift to candlestick rest 30 sec | |||
| Tuesday | Every 2:30 x 5 rounds 1-5 Bar muscle ups or 5-10 Pull ups 1-5 Wall walks *no more than 90sec work each round | AMRAP12 12 Wall balls 9/6kg 9 Box jump overs *step down 6 DB Snatch 30/22.5kg | Strength & Conditioning Every 5 minutes x 3: 4 x (4 Hurdle Jumps into Box Jump) 10 Goblet Squats 16-20 KB Gorilla Rows AMRAP15: Run 200m 4 Strict Pull Ups or 8 Kipping Pull Ups 8 Press Ups 12 Jumping Lunges | Snatch In 15 minutes: Build to a Heavy Double Snatch - Reset between each rep - Aim to hit top sets at 85%+ of 1RM Every 2 minutes x 5: 1 Snatch Balance + 1 Pause Overhead Squat - Aim to work across at 90-105% of top weight from above | ||
| Wednesday | EMOM10 1 Power clean + Power jerk *start around 60% and build to a Max for the day | Partner WOD AMRAP20, Splitting reps as you wish: 20 Power cleans 50/35kg 30/24 Calories 20 Shoulder to overhead 50/35kg 30/24 Calories 20 Synchro burpee over bar 30/24 Calories | Strength + Conditioning 2 rounds AMRAP5: 20m Sled Push Max set Press Ups Run 150m AMRAP5: 12 DB Rack Lunges Max set Pull Ups 15/12 Cal Bike or Ski AMRAP5: 10 DB Goblet Squats 10 Strict Sit Ups 10 Burpees over DB - Rest 3 minutes between each AMRAP - Use challenging weights that you can keep unbroken for first exercise of each AMRAP and keep cardio at a steady to medium pace | Full Body Strength Session 3-4 Sets 8 Bench press @ 65-75% rest 2-3 mins between sets 3-4 Sets 4-6 Deadlifts @ 75-85% 5-8 Dips rest 1 minute between exercises 2 Sets 10-20 KB Reverse lunges rest 30sec 10-20 Ring rows *2 sec eccentric rest 30 sec 20-30 Straight leg sit up to L sit rest 30 sec | ||
| Thursday | Every 5 minutes x 5 40m Sandbag/KB rack carry 10 HSPU/Press ups 20 SL V sit 200-400m Run *Pick a run distance that allows you to finish each round in 3-4 minutes | Zone 2 Partner WOD AMRAP40: Run 400m together 24 DB Hang Step Ups 16 Synchro Down Ups 24/18 Calories 16 Synchro KB Swings 24 DB Strict Press - Split the non-synchro reps however you like | Clean & Jerk In 25 minutes: Build to a Heavy Double Clean & Jerk - Reset between each rep - Aim to hit at least 90%+ of 1RM | Bar Muscle Ups & HSPUs Coached strength work and skill progressions for all levels | ||
| Friday | Open WOD 26.1 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Rx = 9/6kg, 24/20" Scaled = 6/4kg, 24/20" (Step Overs allowed) Time cap: 12 minutes | |||||
| Saturday | Engine - Single Discipline A) On 0:00 5 minutes *Start moderate and gradually build pace B) On 7:00, 6 Rounds 3 minutes on 1 minute off 30 sec on 1 minute off *Find a maintainable pace on the 3 minutes *Hit the 30 second stints hard C) On 41:00 5 minute Cool down | Saturday Sickener AMRAP25: 20/15 Calories 12 Toes to Bar 18 KB Swings 24/16kg 200m Run - Rest 90 seconds between rounds - Push the pace and earn your rest! | Capacity In pairs complete 5 x AMRAP10: 1) 80m Sled Push + 800m Run + AMRAP Sled Push 120/80kg 2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ 3) 80/60 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB 4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg 5) 80/60 Calorie Row + 800m Run + AMRAP Row - Rest 2 minutes between each AMRAP - Hit all 800m Runs together | |||
| Sunday | Engine - Multi Disipline | Sunday Social Partner WOD AMRAP10: Run 400m 4 Rope Climbs 32 Wall Ball 9/6kg AMRAP10: 32/26 Calorie Row 16 Burpees over Rower 32 V-sits AMRAP10: 32/26 Calorie Ski or Bike 16 DB Hang Clean & STOH 2 x 22.5/15kg 32 DB Lunges (1 Rack/1 OH) 2 x 22.5/15kg - Split reps between you however you like - Rest 3 minutes between AMRAPs |
Monday, 23rd February 2026
CrossFit A
IWT
Every 5 minutes x 4
6 Squat Clean or Snatch @ 60-70%
2 minutes CV machine or Run 400-500m
rest 4 minutes
Every 4 minutes x 4
12 DB Floor press
8-12 Toes to bar
1 minute CV machine or Run 200-300m
HYROX
Run Club
A)
40m Burpee Broad Jump
Run 1000-1600m
Row 500m
B)
Ski 500m
Run 1000-1600m
200m Farmer's Carry 2x24/16kg
C)
50m Sandbag Lunge 22.5/10kg
Run 1000-1600m
50 Wall Ball 6/4kg
- Hit each section at faster than Hyrox race pace
- Rest 3 minutes between each section
Strength
Full Body Strength Session
3-4 Sets
8 Strict press @ 65-75%
rest 2-3 mins between sets
3-4 Sets
4-6 Squats @ 75-85%
5-8 Pull ups
rest 1 minute between exercises
2 Sets
10-20 KB RDLs
rest 30sec
10-20 DB Press ups
rest 30 sec
20-30 Lying leg lift to candlestick
rest 30 sec
Tuesday, 24th February 2026
CrossFit A
Every 2:30 x 5 rounds
1-5 Bar muscle ups or 5-10 Pull ups
1-5 Wall walks
*no more than 90sec work each round
CrossFit B
AMRAP12
12 Wall balls 9/6kg
9 Box jump overs *step down
6 DB Snatch 30/22.5kg
HYROX
Strength & Conditioning
Every 5 minutes x 3:
4 x (4 Hurdle Jumps into Box Jump)
10 Goblet Squats
16-20 KB Gorilla Rows
AMRAP15:
Run 200m
4 Strict Pull Ups or 8 Kipping Pull Ups
8 Press Ups
12 Jumping Lunges
Weightlifting
Snatch
In 15 minutes:
Build to a Heavy Double Snatch
- Reset between each rep
- Aim to hit top sets at 85%+ of 1RM
Every 2 minutes x 5:
1 Snatch Balance + 1 Pause Overhead Squat
- Aim to work across at 90-105% of top weight from above
Wednesday, 25th February 2026
CrossFit A
EMOM10
1 Power clean + Power jerk
*start around 60% and build to a Max for the day
CrossFit B
Partner WOD
AMRAP20, Splitting reps as you wish:
20 Power cleans 50/35kg
30/24 Calories
20 Shoulder to overhead 50/35kg
30/24 Calories
20 Synchro burpee over bar
30/24 Calories
HYROX
Strength + Conditioning
2 rounds
AMRAP5:
20m Sled Push
Max set Press Ups
Run 150m
AMRAP5:
12 DB Rack Lunges
Max set Pull Ups
15/12 Cal Bike or Ski
AMRAP5:
10 DB Goblet Squats
10 Strict Sit Ups
10 Burpees over DB
- Rest 3 minutes between each AMRAP
- Use challenging weights that you can keep unbroken for first exercise of each AMRAP and keep cardio at a steady to medium pace
Strength
Full Body Strength Session
3-4 Sets
8 Bench press @ 65-75%
rest 2-3 mins between sets
3-4 Sets
4-6 Deadlifts @ 75-85%
5-8 Dips
rest 1 minute between exercises
2 Sets
10-20 KB Reverse lunges
rest 30sec
10-20 Ring rows *2 sec eccentric
rest 30 sec
20-30 Straight leg sit up to L sit
rest 30 sec
Thursday, 26th February 2026
CrossFit A
Every 5 minutes x 5
40m Sandbag/KB rack carry
10 HSPU/Press ups
20 SL V sit
200-400m Run
*Pick a run distance that allows you to finish each round in 3-4 minutes
HYROX
Zone 2
Partner WOD
AMRAP40:
Run 400m together
24 DB Hang Step Ups
16 Synchro Down Ups
24/18 Calories
16 Synchro KB Swings
24 DB Strict Press
- Split the non-synchro reps however you like
Weightlifting
Clean & Jerk
In 25 minutes:
Build to a Heavy Double Clean & Jerk
- Reset between each rep
- Aim to hit at least 90%+ of 1RM
Gymnastics
Bar Muscle Ups & HSPUs
Coached strength work and skill progressions for all levels
Friday, 27th February 2026
CrossFit A
Open WOD 26.1
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Rx = 9/6kg, 24/20"
Scaled = 6/4kg, 24/20" (Step Overs allowed)
Time cap: 12 minutes
Saturday, 28th February 2026
CrossFit A
Engine - Single Discipline
A) On 0:00
5 minutes
*Start moderate and gradually build pace
B) On 7:00, 6 Rounds
3 minutes on
1 minute off
30 sec on
1 minute off
*Find a maintainable pace on the 3 minutes
*Hit the 30 second stints hard
C) On 41:00
5 minute Cool down
CrossFit B
Saturday Sickener
AMRAP25:
20/15 Calories
12 Toes to Bar
18 KB Swings 24/16kg
200m Run
- Rest 90 seconds between rounds
- Push the pace and earn your rest!
HYROX
Capacity
In pairs complete 5 x AMRAP10:
1) 80m Sled Push + 800m Run + AMRAP Sled Push 120/80kg
2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) 80/60 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB
4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
5) 80/60 Calorie Row + 800m Run + AMRAP Row
- Rest 2 minutes between each AMRAP
- Hit all 800m Runs together
Sunday, 1st March 2026
CrossFit A
Engine - Multi Disipline
CrossFit B
Sunday Social
Partner WOD
AMRAP10:
Run 400m
4 Rope Climbs
32 Wall Ball 9/6kg
AMRAP10:
32/26 Calorie Row
16 Burpees over Rower
32 V-sits
AMRAP10:
32/26 Calorie Ski or Bike
16 DB Hang Clean & STOH 2 x 22.5/15kg
32 DB Lunges (1 Rack/1 OH) 2 x 22.5/15kg
- Split reps between you however you like
- Rest 3 minutes between AMRAPs