Monday 3rd November 2025

IWT

Every 5 minutes x 4
8 Shoulder to overhead @ 60-70%
2 minutes machine or run 400-600m

rest 4 minutes

1 minute on/2 minutes off x 5
6 Power Clean or Snatch @ 60-70%
AMRAP Burpees
*Push the pace on the burpees

Run Club

Every 4 minutes x 4:
20m Sled Push 120/80kg
Run 400m

On 20 minutes…

AMRAP20:
Run 800m
10 DB Facing Burpees
20 Single Arm DB Overhead Lunges 22.5/15kg

Lower Pull/Upper Push

Strict press
4-5 x 3 @ 80-90%

3-4 Sets
3 Tempo Deadlifts (32x1) @ 70-80%
8 DB Bench press

3 Sets
10-20 Banded triceps extensions
6/6 Staggered stance RDLs
15-20 Reverse crunches

Gymnastics skill

Muscle ups

Or

Every 90 seconds x 5 rounds
1) 30-45 sec Muscle ups or Pull ups
2) 45 sec Skipping

AMRAP12
Run 200m
12 Goblet Lunges 32/24kg
12 V Sit

Strength & Conditioning

Every 5 minutes x 3:
5 Broad Jumps (stick the landing)
10 KB Deadlift + 20m Farmer's Carry
10-20 Press Ups

AMRAP20:
30/24 Calories or 400m Run
16 KB Swings 24/16kg
16 Goblet Lunges 24/16kg
16 DB Push Press 2 x 15/10kg

Clean & Jerk

20 minutes
Build to a 3RM High Hang Clean & Jerk

5-7 Sets:
1 Clean Pull + 1 Hang Power Clean
- Start at 70% and build weight across

Weightlifting

Every 90 sec x 4
Clean + Jerk + Front squats + Hang clean
or
Snatch + Hang snatch + OHS + Hang snatch

Every 2 minutes x 5
Clean + Jerk + Front squats + Hang clean
or
Snatch + Hang snatch + OHS + Hang snatch

*Start light and build as technique allows

Partner WOD

6 Rounds for time, Split as you wish
16 Ground to overhead 40/30kg
20 Burpees over bar

Time cap - 14 minutes

Strength & Conditioning

3 Sets:
20m Heavy Sled Push
10-16 KB Z-Press
Max Set Strict Pull Ups

3 rounds:
30/24 Calories
30 Wall Ball 9/6kg
100m Farmer's Carry 2 x 24/16kg
Run 800m

Rest 2 minutes between rounds

Time Cap = 32 minutes

Lower Push/Upper Pull

Strict pull ups
4-5 x 3

3-4 Sets
3 Tempo squats (32x1) @ 70-80%
8 KB Bent over rows

3 Sets
12 DB Curls
12 Cyclist squats
30-60sec Plank

Handstand Holds

AMRAP25
20/15 Calorie Row, Ski or Bike
200m SA Farmers carry
20/15 Calorie Row, Ski or Bike
100m SA Waiters carry
20/15 Calorie Row, Ski or Bike
30sec L sit hang

*Rotate CV machines throughout the WOD
*Switch hands whenever you like for the carries

Zone 2

In 30 minutes
Run 1 mile

into AMRAP…
10 SA DB Devil's Press 22.5/15kg
15 Box Step Ups 22.5/15kg, 24/20"
20 Sit Ups
30/24 Calories or 400m Run

On 30 minutes...
Run 1 mile

Snatch

20 minutes
Build to a 3RM High Hang Snatch

5-7 Sets:
1 Snatch Pull + 1 Hang Power Snatch
- Start at 70% and build weight across

Toes to Bar & Handstand Holds

Kettlebell complex

4-6 Sets each arm
3 Snatches
4 Rack lunges
3 Jerks
4 Squats
3 Cleans

*Start light and build
*Aim for 2-3 quality heavy sets

AMRAP10
10 Wall balls 9/6kg, 10/9'
10 KB Swings 24/16kg
10 Box Jumps 24/20"

Intervals

Every 4 minutes x 8
2 Sandbag Lunges 22.5/15kg
15/12 Calories
16 Burpees

- Each round, add 2 reps to the Lunges and take 2 reps off the Wall Ball!
- Hit each round at 95%+ effort

Engine - Single Discipline

A) On 0:00
4 minutes on/1 minutes off x 4
*Moderate consistent pace

B) On 24:00
90 seconds on/90 seconds off x 5
*Mod/Fast pace

C) On 42:00
15 seconds on/15 seconds off x 6
*Sprints!

Saturday Sickener

Partner WOD - In 30 minutes complete,

6 Rounds, Working alternating exercises
Run 150m or 12/9 Cals
10 Burpees over DB
10 Toes to bar

6 Rounds, Working alternating exercises
Run 150m or 12/9 Cals
16 Alt DB Snatch 22.5/15kg
10 Handstand press ups

6 Rounds, Working alternating exercises
Run 150m or 12/9 Cals
8 Alt. DB Devil press 22.5/15kg
5 Muscle ups or 10 Pull ups

In the remaining time AMRAP alternating
Run 150m or 12/9 Cals

Capacity

2 rounds (62 minutes):

AMRAP6:
20m Burpee Broad Jump + Run 400m

AMRAP6:
20 KB Hang Lunges 2 x 16/12kg + 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 Discipline

Sunday Social