Monday 24th November 2025

IWT

Every 6 minutes x 3
10 Ground to overhead @ 50-60%
3 minutes machine or Run 300-500m

Rest 4 minutes

Every 4 minutes x 4
4 Squats @ 70-80% *Overhead or Front
1 minute CV or Run 200-300m

Run Club

3 rounds:
Run 400m
40m Sandbag Lunge Walk 22.5/10kg
Run 400-800m
20 Wall Ball 6/4kg
Run 400m

- Rest 3 minutes between rounds

*Aim to keep a good pace on the run while keeping Lunges and Wall Ball Unbroken
* Rounds should be taking 9-11 minutes
* Time Cap = 38 minutes

Lower Pull/Upper Push

3-5 Sets
3 Deadlifts @ 80-90%

3-4 Sets
3 Strict press @ 80-90%
6-10 KB RDLs

3 Sets
10 DB Bench press
15-20 Hanging knee raises

AMRAP25
3 Wall walks
6 Strict pull ups
9 Box Jumps 24/20" *Step down
12 Alt. DB Hang Snatch 22.5/15kg
Run 400m

Strength & Conditioning

Every 5 minutes x 3:
12 Russian Swings
12 DB Rack Step Ups
10-20 Press Ups

Every 4 minutes x 5:
5 Strict Pull Ups or 10 Kipping
8 Burpee Box Jumps 24/20"
Run 200m or 15/12 Calories

Clean & Jerk

Build to a 2RM Hang Clean & Jerk

5-7 Sets:
1 Clean Pull + 1 Hang Power Clean
- Start at 70% and build weight across

Weightlifting

15 minutes:
Snatch or Clean + Jerk
Build to a heavy double

Partner WOD

AMRAP14, Alternating exercises:
4 DB Thrusters 2 x 22.5/15kg
6 Burpees over DB
8 Toes to Bar

Strength & Conditioning

3 Sets:
10m Sled Pull + 10m Sled Push
6-8 DB Bench Press
12-16 DB Goblet Squats

6 rounds for time:
20 Wall Ball 6/4kg
Run 400m or 30/24 Calories
100m Farmer's Carry 2 x 24/16kg

Time Cap = 30 minutes

Lower Push/Upper Pull

3-5 Sets
3 Squats @ 80-90%

3-4 Sets
6 Strict pull ups
8/8 Step ups

3 Sets
10 Bent over rows
15-20 Sit ups (weighted)

Skill - Skipping

AMRAP25
Calorie Row, Ski, Bike or Run

On 0 and every 5 minutes...
5 Sandbag Cleans
60secs Plank

Zone 2

Partner WOD - AMRAP40:
Run 800m together
40/30 Calories
20 Synchro Down Ups
40 Single Arm DB OH Lunges 1 x 22.5/15kg

Snatch

Build to a 2RM Hang Snatch

5-7 Sets:
1 Snatch Pull + 1 Hang Power Snatch
- Start at 70% and build weight across

Toes to Bar & Handstand Holds

Kettlebells

Every 90 seconds x 8
3/3 KB Snatch
*From hang

*Start at moderate weight and build
*Aim for 2-3 quality heavy sets

For time:
1000m Row
50 SA KB Shoulder to overhead 24/16kg
30 Pull ups

Time cap = 10 minutes

Intervals

Every 6 minutes x 5:
15/12 Calorie Bike or Echo Bike
10 KB Swings
10 Burpees
10 Goblet Squats
10 No Press Up Burpees
200m Run

- Hit each round at 95%+ effort!
- Aim for quick transitions and constant movement
- Work with a comfortable weight that allows quality reps under fatigue.
- First 2 rounds should be under 4 minutes

Engine - Single Discipline
Row, Ski, Bike or Run

A) On 0:00
8 minutes on/2 minutes off x 2
*Moderate consistent pace

B) On 24:00
1 minute on/1 minute off x 6
*Fast maintainable pace

C) On 40:00
10 seconds on/20 seconds off x 8
*Sprints!

Saturday Sickener

Partner WOD

2 Rounds, splitting reps as you wish:
90 Wall balls 9/6kg, 10/9'
30 Burpees
60 V sit
30 Burpees
30 Hang cleans 70/50kg
30 Burpees

Time cap - 28 minutes

Capacity

Partner WOD
AMRAP50:
Run 1 mile together
50 Burpee Plate Jumps
400m Farmer's Carry 2 x 24/16kg
60 Synchro SA DB OH Lunges 1 x 22.5/15kg
100/80 Calories
60 Wall Ball 9/6kg

- Run and Lunges done together. Split all other work between the pair however you choose.
- Push for 2+ rounds!

Engine - Multi Discipline

Sunday Social

5 rounds:

AMRAP6...
18/15 Calorie Bike/Ski/Row
9 Burpee Box Jumps
6 Bar Muscle Ups or 12 Pull Ups

Rest 2 minutes between each AMRAP