Monday 5th October 2026

Weightlifting

12 minutes
Build to a heavy 3 Push Press
- Take bar from the floor

Intervals

Every 4 minutes x 5
6 Push Press @ 60-65% of heavy 3
12 V-sits
20/15 Calories or 300-400m Run

Run Club

"Norwegian Intervals"

4 sets:
Run 800-1000m @ around 5k pace
3 minutes Recovery jog

- Runs should be taking around 4 minutes

Lower

6 Sets
2 Squats @ 85-90%

Front rack lunges
Build to a heavy set of 10

3-4 Sets
10-15 KB RDLs
10-15 Aleknas

EMOM15
1) 1 set Strict Pull Ups
2) 5-8 Box Jumps
3) 8-12 DB Floor Press

WOD

12 minute Ladder
4-8-12-16-20-etc reps of:
Alternating DB Hang Snatch 1x22.5/15kg
DB Step Ups 1x22.5/15kg, 24/20"

Long Intervals

Every 2 minutes x 4 rounds
1) Run 400m
2) 20/15 Cal Ski or Bike + 20 DB Goblet Lunges 20/10kg
3) 20/15 Calories Row + 20 Wall Ball 6/4kg
4) 15 Burpees + Run 200m
5) Rest

- Aim for reps, distances, and weights you can maintain across all 4 rounds

Clean & Jerk

Technique
Every 90 secs x 3
Pull + Hang Clean + Jerk @ 50-60%

Main Lift
Clean + Jerk - Build to a Max

Weightlifting

Power Clean 5x5
- Touch N Go reps
- Start around 60% and build weight across sets

Partner WOD

AMRAP15, alternating rounds:
4 Power Cleans 70/50kg
8 Burpees over Bar
12/9 Calories

- Scale weight to 75-80% of heaviest set of 5 Power Cleans

Strength + Conditioning

3-4 sets
Deadlift x 8 @ 70-75%

3-4 sets
8-12 DB Bench Press
4-6 Strict Pull Ups
*Rest 1-2 mins between exercises

AMRAP20:
Run 400m or 30/24 Calories
20 Wall Ball 6/4kg
Run 400m or 30/24 Calories
20 KB Swings 24/16kg

Full Body

3-4 sets
Deadlift x 8 @ 70-75%

3-4 sets
8-12 DB Bench Press
4-6 Strict Pull Ups
*Rest 1-2 mins between exercises

EMOM9
1) 30 seconds KB Goblet Squats
2) 30 seconds Ring Row
3) 30 seconds Press Ups

EMOM10
1) 10 KB Gorilla Rows 2x32/24kg
2) 16 Plate Overhead Reverse Lunges 20/15kg

Rest 4 minutes

AMRAP8:
10 KB Deadlifts 2x32/24kg
10 Press Ups/HSPUs
200m Run

Rest 4 minutes

For time:
20 Plate Ground to Overhead 20/15kg
Run 800m
20 Plate Ground to Overhead 20/15kg
200m KB Farmer's Carry 2x32/24kg

Long Workout

AMRAP16:
30/24 Calories or 400m Run
5/5 Single Leg DB RDL
10 DB Push Press
10 DB Squats

Rest 4 mins

AMRAP16:
400m Run or 30/24 Calories
5 Strict Pull Ups
10 Press Ups
15 Sit Ups

Snatch

Technique
Every 90 secs x 3
Pull + Hang Snatch @ 50-60%

Main Lift
Snatch - Build to a Max

Bar Muscle Ups & HSPUs

Strength

4-5 Sets:
Squat x 5 @ 75-80%
- Front or Back Squat
- Rest 2-3 minutes between sets

21-15-9 reps for time
Toes to Bar
DB Goblet Lunge 30/22.5kg
Burpees

Time Cap = 13 minutes

Short Intervals

Every 6 minutes x 6
15/12 Calories
12 KB Goblet Squats 24/16kg
12 Burpees
12 KB Swings 24/16kg
12 No Press Up Burpees

- Complete each round as fast as you can
- Choose weights you can keep unbroken and zero rest between movements!
- Rounds should take 2.5-3.5 minutes

Life Is Sweet

Engine @ 9am
Run/Row/Ski/Bike/Echo

5 rounds:
90 seconds On/1 minute Off (discipline 1)
90 seconds On/1 minute Off (discipline 2)

Rest 3 minutes

6 rounds:
30 seconds On/30 seconds Off (discipline 1)

Rest 3 minutes

6 rounds:
30 seconds On/30 seconds Off (discipline 1)

Sunday Social @ 10am

AMRAP9:
1 Rope Climb
10 Press Ups
200m Run

AMRAP9:
15/12 Calorie Row
12 DB Floor Press 2x22.5/15kg

AMRAP9:
15/12 Calorie Ski or Bike
12 KB Swings 24/16kg

- Rest 3 minutes between AMRAPs