Monday 28th July 2025

IWT

Every 6 minutes x 3
8 Hang squat clean or snatch @ 55-65% 1RM
3 minute Row, Ski, Bike or Run 300-500m

Rest 4 minutes

Every 4 minutes x 4
8 Shoulder to overhead @ 60-70%
45 seconds Row, Ski, Bike or Run 150-200m

- Use the same cardio discipline for all rounds in each part
- Hit the cardio discipline at 90%+ effort

Run Club

On 0 minutes…
3-5 rounds:
10 Heavy Russian Swings
Run 400m (Fast Pace)
Rest 90 seconds

On 20 minutes…
3-4 rounds:
20m DB Lunge Walk (comfortable load)
800m Run (Medium Pace)
Rest 1 minute

Deadlift/Bench + Accessories

Deadlifts
3x1
1xAMRAP
*all sets at 85-90% 1rm

Bench press
3x1
1xAMRAP
*all sets at 85-90% 1rm

3-4 Sets
5-8 Dips/Press ups
5-8 RDLs
15-20 Lying leg lift to candlestick

EMOM Club

EMOM25:
1) 3 Sandbag to shoulder
2) 18/14 Calories
3) 5 Strict HSPU + 10 C2B Pull ups
4) AMRAP Burpees
5) Rest

Engine Builder

50-40-30-20-10 Wall Ball 6/4kg
Run 400m after each round

Rest 5 minutes

10-20-30-40-50 SA DB OH Lunges 1 x 15/10kg
30/24 Calories after each round

Clean & Jerk

EMOM5:
1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split
- After the Jerk, hold foot position, rerack bar and do Jerk from Split
- work across at 40-50%

Every 90 seconds x 7:
1 Power Clean + 1 Jerk
- Work across at 80-95% 1RM

7 sets building weight across:
1 Pull + 1 Clean
- Start around 65% and aim to build to 90-95% 1RM

Weightlifting Capacity

12 minutes to build to a heavy...
Clean + Jerk
or
Snatch

Partner WOD

4 Rounds for time, Split reps as you wish:
40 SA DB Overhead Lunges 1 x 22.5/15kg
40 Toes to bar

Cap - 15 minutes

Strength

3 Sets:
5-10 Strict Pull Ups
10 Box Jumps
20m Heavy Sled Push

- Rest 60-90 seconds between movements

Threshold WOD

3 rounds...
Run 400m or 30/24 Calories
20 Down Ups
200m Farmer's Carry 2 x 24/16kg
Run 800m or 60/48 Calories

- Rest 3 minutes between rounds
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
- Time Cap = 36 minutes (10 mins/round average)

Squat/Pull up + Accessories

Squats
3x1
1xAMRAP
*all sets at 85-90% 1rm

Strict press
3x1
1xAMRAP
*all sets at 85-90% 1rm

3-4 Sets
5-8 Strict pull ups/Ring rows
5-8 Deficit split squats each leg
10-20 Weighted sit ups *Feet anchored

Skills

EMOM10:
1) 20sec HS Walks/Holds
2) 20sec Double unders

Long WOD

AMRAP20:
200m Single arm Farmers Carry
20 Sprawls over KB
20 Russian KB Swings
20/15 Calories

Zone 2

AMRAP45:
Run 800m
5 Box Jumps
10 Press Ups
15 Single Leg V-Sits
40/32 Calories
5 Strict Pull Ups
10 Strict Sit Ups
15 Squats

- Aim to work continuously at a steady pace for 45 minutes

Snatch

EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance
- work across at 40-50%

Every 90 seconds x 5:
1 Power Snatch + 1 Tempo Overhead Squat
- 3 second descent plus 1 second pause on OHS
- Work across at 55-65% 1RM

7 sets building weight across:
1 Pull + 1 Snatch
- Start around 65% and aim to build to 90-95% 1RM

Toes to Bar & Handstand Holds

Strength & Power

10 minutes
Build to a heavy Push press
*take bar from the floor or rack

For Time

Run 800m
40 Wall balls 9/6kg, 10/9'
60/45 Calories
40 Wall balls 9/6kg, 10/9'
Run 800m

Cap - 13 minutes to set off on final run

VO2 Max Intervals

6 rounds:
40 seconds KB Swings 24/16kg
20 seconds rest
40 seconds DB Rack Lunges 2 x 17.5/12.5kg
20 seconds rest
40 seconds Burpees
20 seconds rest

- Rest 2 minutes between rounds

Engine Fartlek

5 minutes Steady
into
5 minutes Max Cals

rest 5 minutes

6 Rounds
2 minutes Moderate
1 minute Fast
1 minute Rest

Sickener

Partner WOD
In Pairs - Split reps as you wish - AMRAP30:
40/30 Calories
20 Alt. DB Snatch 30/22.5kg
10 Bar Muscle ups

Capacity

For time:
Run 1 mile
40 Burpees to Plate
Run 800m
60/48 Calories
Run 800m
60 Wall Ball 6/5kg, 10/9'
Run 800m
60/48 Calories
Run 800m
60 Plate Overhead Lunges 20/15kg
Run 800m
60/48 Calories
Run 1 mile

Time Cap = 60 minutes

Engine - Multi Discipline

Sunday Social

Every 3 mins x 5:
16 KB DL 2x32/24kg
8 Burpee Box Jump Over
8-12 TTB

Rest 4 Mins

15 Mins Max Cals:
On 0 & every 3 mins 40m Sandbag Carry 60/40kg