Monday 24th August 2026

IWT

Every 4 minutes x 4
8 Hang power Clean/Snatch 60-70%
2 minutes CV or Run 400-600m

rest 4 minutes

Every 3 minutes x 4
4 Front/Overhead squats 70-80%
30 seconds CV or Run 150-200m

rest 4 minutes

4 minutes for quality
10 (Jumping) Lunges
10 Ring rows
30 sec Front leaning rest

Run Club

Run intervals along the canal towpath
Meet at the gym at 19:10

All abilities welcome. Out-and-back intervals so group naturally comes back together during recoveries

4 Sets:
7 minute Run @ around Hyrox pace
3 minute recovery Jog or Walk

- Pace should be sub-threshold or a little slower than 10k pace, and allow consistent speed across all sets

Upper

4 Sets
5 Strict Press
6 Chin ups
rest 2-3 minutes

3 Sets
10 Bench press *Narrow grip
16 Gorilla rows

3 Sets
10-15 Reverse flyes
10-15 Hanging knee raises
Max set Press ups

Strength & Skills

Every 90 seconds x 5
1) 30 seconds Press ups/Strict HSPU
2) 60 Double unders

WOD

For time
200m SA Farmers carry 22.5/15kg
30 DB Hang Snatch 22.5/15kg
30 V sit
20 Burpee over DB
30 V sit
30 DB Hang Snatch 22.5/15kg
200m SA Farmers carry 22.5/15kg

Time cap = 13 minutes

Long Intervals

3 rounds for time:
Run 800m or 60/48 Calories
30 Wall Ball 6/4kg
25 Tuck Ups
20 DB Hang Lunges 2x15/10kg
15 Burpees
Rest 3 minutes between rounds

- Aim to hit each round at a fast pace that you can keep consistent across all 3 rounds
- Time Cap = 36 minutes (10mins per round avg)

Clean & Jerk

Technique
Every 90 secs x 3
1 Jerk Balance + 1 Split Jerk @ 50-65%

Main Lift
Clean + Jerk 6x2 @ 75-85%

Accessory Strength
Every 2 mins x 5
2 Pulls + Power Clean @ Heavy Power Clean

Partner WOD

AMRAP35

6 Alternating rounds (3 each):
Run 150m
5 Thrusters 50/35kg
10 Pull ups

straight into

6 Alternating rounds (3 each):
3 Wall walks
10 Deadlift 50/35kg
150m Run

Strength + Conditioning

3-4 sets (16 minutes)
20m Heavy Sled Push
DB Single Arm Row x 8/8
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell RDL x 8
Alternating KB Z-Press x 10-16
*Rest 1-2 mins between exercises

AMRAP20:
10 Russian Swings 32/24kg
Run 200m or 15/12 Calories
20 Single Arm DB OH Lunges 20/12.5kg
Rest 1 minute between rounds

Full Body

3-4 sets (16 minutes)
20m Heavy Sled Push
DB Single Arm Row x 8/8
*Rest 1-2 mins between exercises

3-4 sets (16 minutes)
Barbell RDL x 8
Alternating KB Z-Press x 10-16
*Rest 1-2 mins between exercises

Optional Finisher - EMOM9
1) 30secs Press Ups
2) 30secs KB Goblet Squats
3) 30secs Pull Ups

Long WOD

Every 6 minutes x 5
20/15 Calories
10 Hang to overhead 30/25kg
10 Overhead lunges 30/25kg
Run 200-400m

*Pick a run distance that allows you to finish each round in 3-4 minutes

Long Workout

AMRAP40:
8 Strict Pull Ups
16 DB Floor Press 2x20/15kg
Run 400m or 30/24 Calories
16 DB RDL 2x20/15kg
32 Russian Twists
Run 800m or 60/48 Calories

Snatch

Technique/Primer
Every 2 mins x 3
Snatch Balance + 2 OHS @ 50-65%

Main Lift
Snatch 6x2 @ 75-85%

Accessory Strength
Every 2 mins x 5
2 Pulls + Power Snatch @ Heavy Power Snatch

Ring Skills & Core Strength

Strength

3 Sets
5 Deadlift @ 75-80%
12 DB Bench press
then,
1 Set AMRAP Deadlifts @ same weight

WOD

10-9-8-7-6-5-4-3-2-1 reps of:
DB Squats 2x22.5/15kg
Toes to bar
Burpees

Time cap = 13 minutes

Short Intervals

Every 4 minutes x 8
15/12 Calories
9 Burpees
18 Unbroken Wall Ball 9/6kg

- Complete each round at 90%+ effort
- Aim for zero/minimal rest between movements
- Rounds should take no more than 2 minutes

Saturday Sickener

With a partner

AMRAP15
YGIG 150m Run
12 Sandbag cleans 60/40kg Split as you wish

Rest 5 minutes

AMRAP15, Splitting reps how you wish
60/48 Calories
60 Wall balls 9/6kg

Capacity

Indivdual or Doubles

AMRAP20:
40/24 Calories
20 Sandbag Lunges 22.5/10kg
16 Burpees

Rest 5 minutes

AMRAP20:
Run 800m
20m Sled Push 120/80kg
20 Floor Press 2x22.5/15kg

Straight into...
1 mile steady run to finish

- For Doubles, do runs together, split other reps as you wish

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

5 ronuds (25 minutes):
2 minutes Discipline 1
Rest 30 seconds
2 minutes Discipline 2
Rest 30 seconds

Rest 4 minutes

In pairs (16 minutes):
1 Minute On/1 Minute Off x 4 Discipline 1
straight into
1 Minute On/1 Minute Off x 4 Discipline 2

Sunday Social @ 10am

In Pairs:

AMRAP12
200m run together
10 synchro burpees
10 DB box step overs 2x17.5/12.5kg (split as you wish)

Rest 4 mins

In 12 mins, complete max distance machine
On & every 3 mins (0,3,6,9)...
12 partner med ball sit ups 6/4kg
*only one person working on machine, split distance as you wish*

Endeavour 1

A) On 0 minutes:
In pairs
Run 8x800m (alternating, 4 each)
while...
Accumulating 640/480 Calories

B) On 42 minutes:
In pairs, working YGIG, AMRAP30...
200m Farmer's Carry 2x32/24kg
20 KB Box Step Overs 1x32/24kg, 24/20"

C) On 80 minutes:
Flying solo
Every 2 minutes for as long as possible
Run 200m
10 Burpees
*Add 2 burpees every 2 minutes!!!