Monday 26th January 2026

IWT

Every 6 minutes x 3
10 Hang Squat Clean or Snatch @ 50-60%
2 minutes CV machine or Run 400-500m

rest 4 minutes

Every 3 minutes x 5
6 DB Floor press
1 minute CV machine or Run 200-300m

Run Focus

Compromised Running

Every 6 minutes x 6 (2 rounds):
1) 30m Sled Push 120/80kg + 400-800m Run
2) 30m Burpee Broad Jump + 400-800m Run
3) 30 Wall Ball 6/4kg + 400-800m Run

- Aim to hit the first movement unbroken then straight into a good pace Run (around 10k pace) that is sustainable for all 6 rounds.
- Rounds should be taking 4-5 minutes

Full Body Strength Session

4-5 Sets
3 Squats @ 80-90%
rest 2-3 mins between sets

3-4 Sets
5-8 Strict press
8-12 Pull ups
rest 1 minute between exercises

2-3 Sets
10/10 DB Split squats
10 BB Biceps curls
AMRAP Plate OH sit ups
rest 30sec between exrcises

EMOM12
1) 30sec Double unders
2) 30sec Toes to bar
3) 30sec HS Walks/Wall Walks

4 Rounds for time
Run 400m
16 Double DB OH Lunges 2x15/10kg

Time Cap = 12 minutes

Strength & Conditioning

Every 5 minutes x 3:
4 x (5 Hurdle Jumps into Box Jump)
8-12 DB Hang Elevated Reverse Lunge
Max Set Press Ups

4 rounds:
AMRAP3
3 Strict Pull Ups or 6 Kipping Pull Ups
6 Burpees
9 DB Goblet Squats 22.5/15kg

- Rest 1 minute between AMRAPs

Snatch

In 20 minutes:
1 Pull + 1 Hang Snatch
- Pause 3 seconds in receiving position on Snatch
- Start around 60% and aim to build to 85%+ 1RM

Every 90 seconds x 5:
2 Snatch High Pulls
- Work across at 80-90% 1RM

Weightlifting

15 minutes
Clean + Power jerk + Split jerk
*Start light and build as technique allows

Partner WOD

AMRAP12, Splitting reps as you wish
30 Power cleans 50/35kg
30 Shoulder to overhead 50/35kg
30 Burpees over bar

Strength + Conditioning

3-4 Sets:
20m Sled Drag
5-8 KB Rack Bulgarian Split Squats
5-10 Strict Pull Ups

3 rounds for time:
20 Down Ups
20 SA DB OH Lunges 22.5/15kg
Run 400m
100m Farmer's Carry 2x24/16kg
20 Wall Ball 6/4kg
30/24 Calories

- Rest 3 minutes between rounds
- Time Cap = 30 minutes

Full Body Strength Session

4-5 Sets
3 Deadlifts @ 80-90%
rest 2-3 mins between sets

3-4 Sets
5-8 Bench press
16-20 Gorilla rows
rest 1 minute between exercises

2-3 Sets
10/10 Single leg deadlifts
10 DB Tate press
AMRAP Lying leg lift to candlestick
rest 30sec between exercises

10 Rounds for Max Calories
In 90 seconds...
40m Sandbag/KB rack carry
Max Calories in remaining time

Rest 1 minute between rounds

*Heavy unbroken carry and fast calories

Zone 2

With a partner, both working together, AMRAP30:
Run 400m or 30/24 Calories
15 Synchro Burpees
Run 400m or 30/24 Calories
20 Synchro KB Swings 24/16kg
Run 400m or 30/24 Calories
30 Partner Wall Ball Passes

Run 1 mile to finish

- Aim to work continuously at a steady pace throughout

Clean & Jerk

15 minutes:
1 Power Clean + 1 Jerk
- Pause 3 seconds in receiving position on Jerk
- Start around 70% and aim to build to 90%+ 1RM

Every 2 minutes x 7:
1 Pull + 1 Hang Clean
- Work across at 80-95% 1RM

Pull Ups & HS Walks

Coached strength work and skill progressions for all levels

Squats

In 12 minutes
Build to a heavy 5 Squats

Open WOD 22.1

AMRAP15
3 Wall Walks
12 DB Snatch 22.5/15kg
15 Box Jumps *step down 24/20"

Intervals

Perform 30 seconds On/30 seconds Off x 6
1) Row
2) Double KB Rack Lunges
3) Ski
4) Wall Ball
5) Bike

- Rest 3 minutes between each set of 30 On/30 Off

Engine - Single Discipline

A) On 0:00
4 minutes
*Start moderate and gradually build pace

B) On 6:00
1 minute on/1 minute off x 15
*Find a challenging but maintainable pace

C) On 38:00
4 minutes
*Steady maintainable pace

Saturday Sickener

In 30 minutes:

100/80 Calories Split as you wish

Straight into 16 Alternating rounds (8 each)...
15 Wall balls 9/6kg, 10/9'
10 V sit
5 Pull ups

AMRAP Calories in remaining time

Capacity

3 rounds for time:
15 Single Arm Devil's Press 15/10kg
30 Single Arm DB Overhead Lunges 15/10kg
Run 800m
150m Single Arm Farmer's Carry 24/16kg
30 Wall Ball 6/4kg
Run 1 mile or 120 Calories

Time Cap = Set off on final mile run at 50 minutes

Engine - Multi Disipline

Sunday Social

“Can of Worms”

Every 6 minutes x 6:
18 Cal Row/Bike/Ski/Echo or Run 300m
18 Burpees
18 DB STOH (2x 22.5/15kg)

- Hit each round at 95%+ effort and try to earn as much rest as possible before the next round!