Day | CrossFit A | CrossFit B | HYROX | Strength | Barbell | Gymnastics |
Monday | Bank Holiday Team WOD In teams of 5 or 6 with 2 ergs per team (1 Row + 1 Ski or Bike) Max Calories in 36 minutes Every 4 minutes (9 Rounds) 1+2) Run 200m 3+4) 25 Wall balls 9/6kg, 10,9' 5+6) 12 SA DB Devils press 1x22.5/15kg - 2 Ergs on the go at once - Team members rotate stations every 4 minutes so you do each movement 3 times | Bank Holiday HYROX In pairs complete 4 x AMRAP12: A) Run 1 mile together In reminaing time Max (10m Sled Pull + 10m Sled Push) 120/70kg B) Row 100/80 Calories In remaining time 20m Burpee Broad Jump *non-working partner KB Farmer's Hold 2x32/16kg C) Run 400m together 60 Wall Ball 9/6kg D) Ski 100/80 Calories In remaining time Alternating 20m Sandbag Lunge Walk 22.5/15kg *non-working partner holds plank - Rest 3 minutes between AMRAPs | ||||
Tuesday | EMOM10 20 seconds Toes to bar | AMRAP16 20 SA DB OH Lunges 1x22.5/15kg 150m SA DB Farmers carry 1x22.5/15kg 20/15 Calories *Switch arms whenever you like on the Farmer's Carry Finisher AMRAP2 L seated leg lifts | Engine Builder In pairs working YGIG complete AMRAP36: 15/12 Calorie Row + 10 Burpees over Rower 15/12 Calorie Ski + 16 KB Swings 24/16kg 15/12 Calorie Bike + 16 DB Hang Lunges 2 x 15/10kg | Snatch EMOM6: 1) 5 DB RDL Jumps 2) 5 Plyo Press Ups EMOM5: 1 Pull + 1 Dip High Pull + 2 Dip Snatch with pause - pause 2 seconds in the catch on both reps - work across at 40-60% In 15 minutes: Build to a Heavy Double Hang Snatch - Reset between each rep - Aim to hit at least 90%+ of 1RM | ||
Wednesday | Weightlifting - Jerks EMOM5 1 Clean + 3 Pause Power Jerks *Pause 2 seconds in dip and catch of every jerk *Work at a light weight, 40-50% of 1rm 10 minutes Building weight 1 Clean + 2 Power Jerks | Partner WOD 2 Rounds for Max reps (12 minutes) 3 minutes each movement working alternating 30 seconds with your partner 1) Power cleans 60/40kg 2) Burpees over bar *MOVE FAST! | Strength + Threshold WOD 3 rounds: 20m Heavy Backward Sled Drag 10-20 Press Ups 5-10 Strict Pull Ups - Rest 2-3 minutes between rounds 5 rounds for time: 15/12 Calories 15 Single Arm DB Overhead Lunges 1 x 22.5/15kg 15 Burpees 15 Wall Ball 9/6kg Run 400m Time Cap = 30 minutes | Lower Pull + Upper Push RDLs 4-6 Sets Build to a heavy 8-10 reps *use straps if you have them DB Bench press 10 mins Build to a heavy 12 reps 3-5 Sets 6 DB Bench at heavy 12 weight 30-60sec Sandbag bearhug hold 30-60sec Plank hold | ||
Thursday | Skillful Trucker EMOM35 (7 rounds) 1) 50 Double unders 2) 40m Sandbag carry *bear hug 3) 40 second HS hold *wall facing or back to wall 4) 1 minute max Calories 5) Rest | Zone 2 In 35 minutes... Run 1 mile then AMRAP: 10 Box Jumps (step down) 10 Single leg RDL each leg 10 Press Ups 10 Strict Sit Ups 20/16 Calories On 35 minutes… Run 1 mile - Aim to work continuously at a steady pace throughout | Clean & Jerk EMOM6: 1) 8-10 DB Jumping Lunges 2) 5 BTN Push Jerks (empty bar) EMOM5: 1 Pull + 1 Dip Clean + 1 Jerk + 1 Jerk from Split - work across at 40-50% In 15 minutes: Build to a Heavy Double Hang Clean & Jerk - Reset between each rep - Aim to hit at least 85%+ of 1RM | Bar Muscle Ups & HSPUs | ||
Friday | Strength 4-6 Sets 2 Tempo squats (22x1) 8-12 Double DB Rows Rest 2 minutes between sets *For Squats work across at 80-90% of 1rm | AMRAP10 5/5 SA KB Shoulder to overhead 32/24kg 10 V sit 10 KB Goblet Lunges 32/24kg | VO2 Max Intervals Every 5 minutes x 7: 10/8 Calories Rest 1 minute 10 Goblet Squats 24/16kg 10 Burpees - Hit each round at 100% effort! All out on the Calories, minute rest, 10 quality unbroken squats, and push the pace on the burpees to finish! - Push for all rounds under 2.5 minutes | |||
Saturday | Engine - Single Discipline A) 1 minute Max calories *Sprint! No holding back Rest 5 minutes B) 4 minutes on/1 minutes off x 4 Aim for around 2.5x Cals from part A each round Rest 4 minute C) 20 seconds on/40 seconds off x 12 Aim for around 0.3x Cals from part A each round | Sickener Partner WOD AMRAP30, Splitting reps as you wish Run 800m 40 DB Deadlifts 2x22.5/15kg 20 burpees 10 bar muscle-ups *Scale muscle ups to double pull ups | Capacity In pairs complete 5 x AMRAP10: 1) 80m Sled Push + 800m Run + AMRAP Sled Push 150/100kg 2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ 3) 60/48 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB 4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg 5) 60/48 Calorie Row + 800m Run + AMRAP Row - Rest 2 minutes between each AMRAP - Hit all 800m Runs together | |||
Sunday | Engine - Multi Discipline | Social |
Monday, 25th August 2025
CrossFit A
Bank Holiday Team WOD
In teams of 5 or 6 with 2 ergs per team
(1 Row + 1 Ski or Bike)
Max Calories in 36 minutes
Every 4 minutes (9 Rounds)
1+2) Run 200m
3+4) 25 Wall balls 9/6kg, 10,9'
5+6) 12 SA DB Devils press 1x22.5/15kg
- 2 Ergs on the go at once
- Team members rotate stations every 4 minutes so you do each movement 3 times
HYROX
Bank Holiday HYROX
In pairs complete 4 x AMRAP12:
A) Run 1 mile together
In reminaing time Max (10m Sled Pull + 10m Sled Push) 120/70kg
B) Row 100/80 Calories
In remaining time
20m Burpee Broad Jump
*non-working partner KB Farmer's Hold 2x32/16kg
C) Run 400m together
60 Wall Ball 9/6kg
D) Ski 100/80 Calories
In remaining time
Alternating 20m Sandbag Lunge Walk 22.5/15kg
*non-working partner holds plank
- Rest 3 minutes between AMRAPs
Tuesday, 26th August 2025
CrossFit A
EMOM10
20 seconds Toes to bar
CrossFit B
AMRAP16
20 SA DB OH Lunges 1x22.5/15kg
150m SA DB Farmers carry 1x22.5/15kg
20/15 Calories
*Switch arms whenever you like on the Farmer's Carry
Finisher
AMRAP2
L seated leg lifts
HYROX
Engine Builder
In pairs working YGIG complete AMRAP36:
15/12 Calorie Row + 10 Burpees over Rower
15/12 Calorie Ski + 16 KB Swings 24/16kg
15/12 Calorie Bike + 16 DB Hang Lunges 2 x 15/10kg
Barbell
Snatch
EMOM6:
1) 5 DB RDL Jumps
2) 5 Plyo Press Ups
EMOM5:
1 Pull + 1 Dip High Pull + 2 Dip Snatch with pause
- pause 2 seconds in the catch on both reps
- work across at 40-60%
In 15 minutes:
Build to a Heavy Double Hang Snatch
- Reset between each rep
- Aim to hit at least 90%+ of 1RM
Wednesday, 27th August 2025
CrossFit A
Weightlifting - Jerks
EMOM5
1 Clean + 3 Pause Power Jerks
*Pause 2 seconds in dip and catch of every jerk
*Work at a light weight, 40-50% of 1rm
10 minutes Building weight
1 Clean + 2 Power Jerks
CrossFit B
Partner WOD
2 Rounds for Max reps (12 minutes)
3 minutes each movement working alternating 30 seconds with your partner
1) Power cleans 60/40kg
2) Burpees over bar
*MOVE FAST!
HYROX
Strength + Threshold WOD
3 rounds:
20m Heavy Backward Sled Drag
10-20 Press Ups
5-10 Strict Pull Ups
- Rest 2-3 minutes between rounds
5 rounds for time:
15/12 Calories
15 Single Arm DB Overhead Lunges 1 x 22.5/15kg
15 Burpees
15 Wall Ball 9/6kg
Run 400m
Time Cap = 30 minutes
Strength
Lower Pull + Upper Push
RDLs
4-6 Sets
Build to a heavy 8-10 reps
*use straps if you have them
DB Bench press
10 mins
Build to a heavy 12 reps
3-5 Sets
6 DB Bench at heavy 12 weight
30-60sec Sandbag bearhug hold
30-60sec Plank hold
Thursday, 28th August 2025
CrossFit A
Skillful Trucker
EMOM35 (7 rounds)
1) 50 Double unders
2) 40m Sandbag carry *bear hug
3) 40 second HS hold *wall facing or back to wall
4) 1 minute max Calories
5) Rest
HYROX
Zone 2
In 35 minutes...
Run 1 mile
then AMRAP:
10 Box Jumps (step down)
10 Single leg RDL each leg
10 Press Ups
10 Strict Sit Ups
20/16 Calories
On 35 minutes…
Run 1 mile
- Aim to work continuously at a steady pace throughout
Barbell
Clean & Jerk
EMOM6:
1) 8-10 DB Jumping Lunges
2) 5 BTN Push Jerks (empty bar)
EMOM5:
1 Pull + 1 Dip Clean + 1 Jerk + 1 Jerk from Split
- work across at 40-50%
In 15 minutes:
Build to a Heavy Double Hang Clean & Jerk
- Reset between each rep
- Aim to hit at least 85%+ of 1RM
Gymnastics
Bar Muscle Ups & HSPUs
Friday, 29th August 2025
CrossFit A
Strength
4-6 Sets
2 Tempo squats (22x1)
8-12 Double DB Rows
Rest 2 minutes between sets
*For Squats work across at 80-90% of 1rm
CrossFit B
AMRAP10
5/5 SA KB Shoulder to overhead 32/24kg
10 V sit
10 KB Goblet Lunges 32/24kg
HYROX
VO2 Max Intervals
Every 5 minutes x 7:
10/8 Calories
Rest 1 minute
10 Goblet Squats 24/16kg
10 Burpees
- Hit each round at 100% effort! All out on the Calories, minute rest, 10 quality unbroken squats, and push the pace on the burpees to finish!
- Push for all rounds under 2.5 minutes
Saturday, 30th August 2025
CrossFit A
Engine - Single Discipline
A) 1 minute
Max calories *Sprint! No holding back
Rest 5 minutes
B) 4 minutes on/1 minutes off x 4
Aim for around 2.5x Cals from part A each round
Rest 4 minute
C) 20 seconds on/40 seconds off x 12
Aim for around 0.3x Cals from part A each round
CrossFit B
Sickener
Partner WOD
AMRAP30, Splitting reps as you wish
Run 800m
40 DB Deadlifts 2x22.5/15kg
20 burpees
10 bar muscle-ups
*Scale muscle ups to double pull ups
HYROX
Capacity
In pairs complete 5 x AMRAP10:
1) 80m Sled Push + 800m Run + AMRAP Sled Push 150/100kg
2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) 60/48 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB
4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
5) 60/48 Calorie Row + 800m Run + AMRAP Row
- Rest 2 minutes between each AMRAP
- Hit all 800m Runs together
Sunday, 31st August 2025
CrossFit A
Engine - Multi Discipline
CrossFit B
Social