Monday 2nd March 2026

IWT

Every 5 minutes x 4
4 Squat Clean or Snatch @ 70-80%
2 minutes CV machine or Run 400-500m

Rest 4 minutes

Every 3 minutes x 5
6 DB Floor press
3-5 Muscle ups or 6-10 Pull ups
30sec CV machine or Run 150m

Run Club

A)
Run 600-1000m
40m Burpee Broad Jump
Run 600-1000m

B)
Run 600-1000m
50m Sandbag Lunge Walk 22.5/10kg
Run 600-1000m

C)
Run 600-1000m
200m Farmer's Carry 2 x 24/16kg
Run 600-1000m

- Hit each section at faster than Hyrox race pace
- Rest 3 minutes between each section

Full Body Strength Session

3-4 Sets
2 Strict press @ 85-95%
rest 2-3 mins between sets

3-4 Sets
3 Squats @ 80-90%
5-8 Pull ups
rest 1 minute between exercises

2 Sets
10/10 Single leg KB RDL
rest 30sec
10-20 Hanging knee raises
rest 30 sec
Max Press ups
rest 30 sec

EMOM12
1) 4-6 Heavy DB Snatch
2) 8-16 Toes to bar
3) 8-12 Burpees

rest 6 minutes after EMOM going in to the WOD

4 Rounds for time
Run 200m
20 SA DB OH Lunges 22.5/15kg
100m SA DB Farmers Carry 22.5/15kg

Cap - 12 mins

Strength & Conditioning

Every 5 minutes x 3:
4 x (3 Hurdle Hops into Box Jump)
16 DB Hang Reverse Lunges
Max Set Press Ups

3 minutes On/1 minute Off x 4 rounds:
10 Burpees over DB
8 DB RDL 2 x 20/12.5kg
8 DB Squats
8 DB STOH
AMRAP Calories in remaining time!

Snatch

In 15 minutes:
1 Pull + 1 Snatch
- Start around 60% and aim to build to 95%+ 1RM

Every 2 minutes x 5:
1 Snatch Balance
- Aim to work across at 90-110% of 1RM Snatch

Weightlifting

12 minutes to build to a heavy Clean + Jerk

Partner WOD

15 minute ladder, alternating rounds:
5 Shoulder to overhead 70/50kg
5/4 Calories*

*Every time both partners complete a round add 5/4 calories

Strength + Conditioning

3-4 Sets:
40m Sled Push
8-12 DB Push Press + 20m Overhead Carry
Max set Pull Ups

- For Sled Push, use a challenging weight that you can do 4x10m lengths with quick turnarounds

AMRAP30:
30/24 Calories
15 Wall Ball 9/6kg
Run 400m
15 Burpees

Full Body Strength Session

3-4 Sets
2 Bench press @ 85-95%
rest 2-3 mins between sets

3-4 Sets
3 Deadlifts @ 80-90%
5-8 Dips
rest 1 minute between exercises

2 Sets
10-20 KB Reverse lunges
rest 30sec
10-20 Straight leg sit up to L sit
rest 30 sec
Max Ring rows
rest 30 sec

AMRAP24
4 Sandbag cleans to Left shoulder
20m Sandbag carry Left shoulder
4 Sandbag cleans to Right shoulder
20m Sandbag carry Right shoulder
45 second plank
200m Run
rest 90sec between rounds

Zone 2

AMRAP40:
Run 400m or 30/24 Calories
5 Pull Ups
10 Press Ups
15 Sit Ups
20 Reverse Lunges

- Aim to work continuously at a steady pace for 40mins

Clean & Jerk

In 20 minutes:
Build to a Heavy Clean
- Aim to hit at least 95%+ of 1RM

In 15 minutes:
Build to a Heavy Jerk
- Take bar from the rack
- Aim to hit at least 95%+ of 1RM

Toes to Bar & Handstands

Coached strength work and skill progressions for all levels

Open WOD 26.2

80 foot DB Overhead walking lunge
20 Alternating DB Snatch
20 Pull ups

80 foot DB Overhead walking lunge
20 Alternating DB Snatch
20 CTB Pull ups

80 foot DB Overhead walking lunge
20 Alternating DB Snatch
20 Ring Muscle Ups

RX 22.5/15kg
Scaled: 15/10kg, Jumping PUs/Pull Ups/CTB Pull Ups

Time cap = 15 mins

Engine - Single Discipline

A) On 0:00
5 minutes steady warm up

B) On 7:00
2 minutes max Calories
*Go hard

B) On 13:00
Every 2 minutes x 5
15-25 Calories (around 50% of 2 min max)

C) On 25:00
EMOM10
6-12 Calories (around 25% of 2 min max)

D) On 38:00
For time
Double Calories from 2 minute max score

D) On 45:00
3 minutes steady cool down

Saturday Sickener

Partner WOD

AMRAP25, working YGIG exercises
20 KB Swings 24/16kg
20 KB Goblet lunges 24/16kg
20 V sit
10 Burpees
10 C2B pull ups
10 SA KB Thrusters 24/16kg

Capacity

2 rounds (62 minutes):

AMRAP6:
20m Burpee Broad Jump + Run 400m

AMRAP6:
20 KB Rack Lunges 2x16/12kg + Row 500/400m

AMRAP6:
10m Sled Push 140/100kg + Run 200m

AMRAP6:
20 Wall Ball 9/6kg + Ski 500/400m or Bike 1000/800m

- Rest 2 minute between AMRAPs

Engine - Multi Disipline

Sunday Social

Partner WOD - Split Reps As You Wish

8 minutes on/ 2 minutes off x4

AMRAP
20 TTB
30 DB Clean & Jerk @ 2x 22.5/15
40 Double DB OH Lunge @ 2x 22.5/15
50 Calories