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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayInterval Weight Training

Every 5 minutes x 4:
8 Shoulder to Overhead @ 65% 1RM
2 minutes Row, Ski, Bike or Run 300-500m

Rest 4 minutes

Every 3 minutes x 5:
6 Hang Power Clean/Snatch @ 65% 1RM
30 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 (Hard but not all out)
-Lower

Deficit Deadlift 5 x 5
- Work across at 90-95% of your heavy 5 (or 75-80% 1RM)

3 sets:
6-8 Barbell Box Step Ups each leg
12-16 Heavy Russian KB Swings
- Rest 60-90 secs between exercises

EMOM9:
1) 20-30 seconds DBall Squats
2) 30 seconds Banded Glute Bridge
3) 30 seconds Hanging Knee/Leg Raise
3
TuesdayEvery 6 minutes x 5
1) 40m Sled Push 120/80kg + 400-800m Run
2) 20 Pull Ups or 8 Muscle Ups + 400-800m Row
3) 30 Single Arm DB OH Lunges 1 x 22.5/15kg + 400-800m Run
4) 20 Press Ups + 400-800m Ski or 800-1600m Echo Bike
5) 30 KB Swings 24/16kg + 400-800m Run

- Aim to complete each round in under 5 minutes.		-Snatch

EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch
- Work across at a light load (30-50%)

15 minutes:
3 Position Snatch (Hip/Hang/Floor)
- Start around 50-60% and aim to get at least 3 sets in at 65-75%

4-5 sets:
Snatch Balance + 2 Pause Overhead Squat
- Work across at around 70-90%
- Pause 3 seconds at bottom of each OHS
4
WednesdaySquat Clean or Squat Snatch
Main Focus: Speed under the Bar

Barbell Warm Up:
2 x (4 Dip High Pull + 4 Dip Powers + 4 Front/OH Squat)
4 Dip Clean/Snatch
4 Hang Clean/Snatch

EMOM12:
1 Dip Clean/Snatch + 1 Hang Clean/Snatch
- Work across at 70-80% 1RM

- All Cleans/Snatches should be received in a full squat
Partner WOD

In pairs and alternating rounds complete AMRAP15:
12 Deadlifts 80/55kg
10 Burpees over Bar
8 Toes to Bar
Upper

Push press
Build to a heavy 5

3 Sets
5 Chin ups
10 Ring rows
AMRAP double DB bent over rows
*DB weight you can do 10+ with fresh

3 Sets
5-10 Dips
Hyrox Conditioning

6 rounds:
Run 400-600m
straight into...
1) 20m Sled Pull 120/70kg
2) Ski 500m
3) 50m Lunge Walk
4) 20m Sled Push 170/120kg
5) Row 500m
6) 50 Wall Ball 6/5kg, 10/9'

- Rest 1 minute between rounds
- Aim to hit the runs at a good but consistent pace throughout. Runs should be taking 2-3 minutes.
5
ThursdayDouble AMRAP

AMRAP15:
20/16 Calories or Run 200m
12 Plate Ground to Overhead 20/15kg
12 Plate Overhead Lunges 20/15kg

Rest 5 minutes

AMRAP15:
20/16 Calories or Run 200m
12 DB Push Press 2 x 22.5/15kg
12 Single Leg V-sits

- Choose 1 CV discipline and stick with it for each AMRAP.
-Clean & Jerk

EMOM6:
1 Pull + 1 Hang Clean + 2 Jerks
- Work across at a light to medium load (40-60%)

12 minutes:
Build to a Heavy Pull + Hang Clean

12 minutes:
Build to a Heavy Jerk
- Take bar from the rack
Pull Ups & Handstand Walks
6
FridayStrength

3-5 Sets:
Front/Back Squat x 3
Rest 60-90 secs
KB Side Bends x 8-12 each side
Rest 60-90 secs

- For Squats, work across at around 80-90% 1RM
Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time:
DB Squats 2 x 22.5/15kg
Burpees over DB

Time Cap = 12 minutes		Anaerobic Intervals

30 seconds On/30 seconds Off x 6
1) Row
2) Burpee Plate Jumps (20kg Plate)
3) Ski
4) KB Swings (heavy but unbroken)
5) Bike

- Rest 3 minutes between each discipline
- Hit all intervals around 90% effort
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SaturdayEngine - Single Discipline Intervals

Aerobic Intervals
2.5 minutes On/30 seconds Off x 8
Medium Consistent Pace (70-80% Max HR)

Rest 4 minutes

Anaerobic Intervals
1 minute On/1 minute Off x 8
Fast Pace (80%+ Max HR)
CrossFit - Partner WOD

In pairs working You Go, I Go complete AMRAP36:
30/24 Calories or Run 400m
30 KB Swings 28/20kg
30 Wall Ball 9/6kg, 10/9'
15 Burpee Pull Ups
Full Body Strength

EMOM10
1. DB Shoulder Press x 10-16
2. 45s DBall Hold

3 sets
Hollow Hold Pullovers x10-12 (DB/Band/Plates)
rest 60s
Pike Push Up (Feet Elevated) x10-12

3 Sets for Quality
1. 10 Stiff Legged DB Deadlift
2. 8 DB Bench
3. 50ft Single Arm Farmer Carry (25/25ft)		Hyrox Capacity

6 x 8 minute AMRAP:
1) 50m Sled Push + 800m Run + AMRAP Sled Push 120/70kg
2) 40m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) Ski/Echo Bike 500/450m + 800m Run + AMRAP Ski/Echo Bike
4) 200m Farmer's Carry + 800m Run + AMRAP FC 2 x 24/16kg
5) 40m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
6) Row 500/450m + 800m Run + AMRAP Row

- Rest 2 minutes between each AMRAP






8
SundayEngine - Multi Discipline Intervals


CrossFit - Long WOD

EMOM 20 - individual
Work no longer than 45 secs each minute
1) 1 Turkish get up each arm
2) 12 kB goblet step ups
3) 12 sprawls over the kB
4) 12 toes to bar/ toes to kB

(REST 4 MINS)

AMRAP 20 - pairs
Alternating exercises!
10 double DB GTOH 2x22.5/15kg
10 burpees over the DB
150m run or 12/9 cal machine
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