Monday 29th September 2025

IWT

Every 5 minutes x 4
8 Power Cleans or Snatch @ 60-70% 1RM
2 minute Row, Ski, Bike or Run 400-600m

Rest 4 minutes

Every 4 minutes x 4
8 Front Squats @ 60-70% 1RM
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

Every 5 minutes x 4:
Run 600-1000m @ around 5k pace

On 20 minutes…

AMRAP20:
20 SA DB OH Lunges
Run 400m
10 DB Facing Burpees
Run 400m

- Aim to move at a steady, consistent pace with no stopping

Lower Push + Upper Pull

Box Squat
5x3

Bent over rows
4x6

3-5 Sets
10 BB Bicep curls
10/10 KB Russian step ups
20 Reverse crunches

EMOM24 (6 rounds)

1) 8-16 Toes to bar
2) 20 SA DB Hang Snatch 22.5/15kg
3) AMRAP Burpee Box Jumps 24/20"
4) Rest

Engine Builder

For time:
50-40-30-20-10 Wall Ball 6/4kg
Run 400m or 30/24 Calories

Rest 120-90-60-30 seconds between rounds

Snatch

EMOM9 (3 rounds):
1) 3 Snatch Pulls + 3 Hang High Pulls
2) 3 Hang Power Snatch + 3 Overhead Squats
3) 3 Snatch Balance
- Work with empty bar/light load
- Add a light weight each round if moving comfortably

15 minutes:
Build to a Heavy Double Snatch
- Reset between each rep
- Aim to hit at least 85%+ of 1RM

3-4 sets:
2 Overhead Squats
- Pause 3 seconds on final rep
- Take bar from the rack
- Work across at 80-95% 1RM Snatch

Weightlifting - Split Jerks

EMOM5
1 Clean + 3 Split Jerks with a knee touch
*Pause in catch, Lower back knee to gently touch the floor before standing
*Work at a light weight

10 minutes Building weight
1 Split Jerk
*From rack or floor

Partner WOD

AMRAP15, Splitting reps as you wish:
20 Shoulder to overhead 60/40kg
40 Deadlifts 60/40kg
60/48 Calories

Strength

3 Sets:
5-10 Strict Pull Ups
8-12 DB Push Press
20m Heavy Sled Push

Threshold WOD

4 rounds for time:
150m Farmer's Carry 2 x 32/24kg
20m Burpee Broad Jump
Run 800m or 60/48 Calories

Time Cap = 28 minutes

Lower Pull + Upper Push

Deficit deadlifts
4x6

Floor press
4x6

3-5 Sets
10 Overhead Tricep extensions
10-20 Banded Glute bridges
20 Sit ups

Handstand hold skills

For time

Run 800m
Then 8 Rounds...
10 Wall balls 9/6kg, 10/9'
10 Sit ups

Run 400m
Then 4 Rounds...
10 Wall balls 9/6kg, 10/9'
10 Sit ups

Run 200m
Then 2 Rounds...
10 Wall balls 9/6kg, 10/9'
10 Sit ups

Cap - 20 minutes

Zone 2

With a partner, both working together, AMRAP35:
Run 400m or 20/15 Calories
20 Synchro KB Swings
Run 400m or 20/15 Calories
20 Synchro Down Ups
Run 400m or 20/15 Calories
10 Partner Plank Jumps each

Run 1 mile to finish

- Aim to work continuously at a steady pace throughout

Clean & Jerk

EMOM9 (3 rounds):
1) 4 Clean High Pulls
2) 4 Tall Cleans
3) 3 Pause Jerks (Pause 2 seconds in dip and catch)
- Work with a light load (30-50%)
- Add a light weight each round if moving comfortably

15 minutes
Build to a Heavy Double Clean & Jerk
- Reset between each rep
- Aim to hit at least 85%+ of 1RM

3-4 sets:
2 Front Squats
- Take bar from the rack
- Work at a load heavier than your top weight double from above

Bar Muscle Ups & HSPUs

Strength

Deadlifts
3x3
1xAMRAP
*Hit all sets at 80% of 1RM

AMRAP12

10 Burpees
12 DB Step ups 1x22.5/15kg, 20"
10 Pull ups

VO2 Max Intervals

Every 4 minutes x 8:
30 seconds Max Calories
Rest 30 seconds
10 Goblet Squats 24/16kg
10 Burpees

- Hit each round at 100% effort! All out on the Calories, 30 seconds rest, 10 quality unbroken squats, and push the pace on the burpees to finish!
- Push for all rounds under 2 minutes

Engine - Single Discipline

A) On 0:00
30 seconds on/2 minutes off x 3
Max calories *Sprint! No holding back

Rest 2:30

B) On 10:00
3 minutes on/1 minute off x 4
Aim for around 1.2x Total cals from part A each round

Rest 4 minutes

C) On 30:00
1 minute on/1 minute off x 6
Aim for more than .4x Total cals from part A each round

Saturday Sickener

Partner WOD

AMRAP25:
80/60 Calories *Split as you wish
then do 8 Alternating rounds (4 each)...
6 Power cleans 60/40kg
4 Shoulder to overhead 60/40kg
2 Bar muscle ups

*Scale barbell to 60% of 1RM Clean + Jerk
*Scale muscle ups to burpee pull ups

Capacity

In pairs complete 2 rounds:
Run 800m together
40/32 Calories
80m Sled Push 100/70kg
Run 800m together
40/32 Calories
40 DB Burpee Box Step Over 24/20" 2x15/10kg
Run 800m together
40/32 Calories
80 Wall Ball 9/6kg

Time Cap = 60 minutes

Engine - Multi Discipline

Sunday Social

15 Minutes to build to a heavy Clean and Jerk

- Rest 5 Minutes -

AMRAP20:
5 Thrusters 50/35kg
10 Toe to Bar
15/12 Calories