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1
DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondaySquats
In 15 mins build to a heavy 3
*Front or back		Intervals
90 sec on/90 sec off x5 (15min)
6 Power Clean or Snatch @ 60-70%
AMRAP Cals or Run 200-300m
Running Focus

Running Drills + 1 Mile Steady Run

Every 6 minutes x 6:
Run 800m @ 5k Pace

3 Giant Sets:
Deadlift x 5 @ 75-80%
Bench x 8 @ 70-75%
Pull Ups x 5-10
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 sets:
10 Banded Russian KB Swing
10 Double DB Arnold Press
10 (weighted) Aleknas
Rest 60-90 secs

3
Tuesday10 mins
Build to a heavy 5 Strict pull ups		AMRAP20
60/48 Cals or Run 800m
Then 2 rounds of,
10 Toes to bar
15 Box jumps *step down
20 Alt DB Hang snatch 22.5/15kg
Engine Builder

6 rounds:
500m Row or Ski
400m Run or 800m Bike
Rnds 1, 3 & 5: 20 Burpees over Hurdle
Rnds 2, 4 & 6: 20 Sandbag Lunges 22.5/15kg

- Rest 2 minutes between rounds
Snatch

EMOM6:
1 Pull + 1 High Hang Snatch + 1 Snatch Balance
- Work across at a light load (40-50%)

15 minutes:
2 High Hang Snatch + 1 Hang Snatch
- Start around 50% and aim to get at least 3 sets in at 65-75%

3-4 sets:
Snatch Pull x 3
- Work across at around 80-100%
4
WednesdayPowers
Every 90 sec x 9 (13:30)
Sets 1-3) 3 Power Clean or Snatch
Sets 4-6) 2 Power Clean or Snatch
Sets 7-9) 1 Power Clean or Snatch
*Start around 60% and gradually build
Partner WOD
AMRAP14 working YGIG,
10 Shoulder to overhead 50/35kg
10 Front rack lunges 50/35kg
10 Burpees over bar		Strength + Threshold Workout

3 Sets:
8 KB Bulgarian Split Squats each leg
10m Heavy Sled Pull 150/100kg
- Rest 1-2 minutes between movements

AMRAP30:
Run 800m or 60/48 Calories
20 Russian Swings 24/16kg
20 DB Box Step Ups 1 x 22.5/15kg
Run 400m or 30/24 Calories
10 Burpee Box Jumps 24/20"
10 Single Arm DB Push Press each arm 1 x 22.5/15kg

- Threshold workouts should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR.
3 Giant Sets:
Back Squat x 5 @ 75-80%
DB Strict Press x 8 @ 70-75%
Bent Over Row x 8 (Heavy)
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
16-20 BB Reverse Lunges
16-20 Gorilla rows
16-20 OH plate sit ups

5
Thursday3 Rounds (36min)
2 mins on/2 min off
1) Row 25/19 Cals then AMRAP Wall balls 9/6kg, 10/9'
2) Ski or Bike 25/19 Calories then AMRAP Double unders
3) Burpee pull ups
Zone 2

AMRAP45:
Run 1 mile
40 Walking Lunges
40/32 Calories
20m Sled Push 80/50kg

- Aim to work continuously at a steady pace for 45 minutes
Clean & Jerk

EMOM6:
1 Pull + 1 High Hang Clean + 2 Jerks
- Work across at a light load (40-50%)

Every 2 minutes x 5:
3 Jerks
- Take bar from the rack
- Aim to get all sets at 65-75%

12 minutes:
2 High Hang Cleans + 1 Hang Clean
- Start around 60% and aim to get at least 3 sets at 70-75%
Ring Muscle Ups & Pistols
6
FridayA Good Friday Team WOD

In teams of 5 or 6 with 2 ergs per team (1 Row + 1 Ski or Bike) complete...
600 Calorie Row
600 Calorie Ski or Bike

Every 4 minutes:
Partner 1, 2 & 3 complete 5 Press Ups + 10 Sit Ups + 15 Squats
Partner 4, 5 & 6 complete 200m Run

Time Cap = 40 minutes

- 2 Ergs on the go at once.
- Team members can cycle between being Partner 1, 2, 3, 4, 5 or 6 each round.
7
SaturdayEngine (40min)

10 minute test *Record pace
Start smooth - Conversational pace for 2 mins and then aim to increase the pace every 2 minute chunk

Rest 5 mins

1 minute on/1 minute off x 6

Rest 5 mins

30 sec on/30 sec off x 8
Partner WOD
AMRAP35 Splitting work as you wish,
Run 400m
20 DB Devil press 2x22.5/15kg
Run 400m
40 Toes to Bar
Run 400m
20 Wall walks
Run 400m
10 Muscle ups *Scale to double reps C2B pull ups		Capacity

For time:
Run 1 mile

5 rounds:
20 Wall Ball 9/6kg, 10/9'
30/24 Calorie Bike/Ski
Run 400m
20 Burpees
30/24 Calorie Row

Run 1 mile

- Can be done solo or in pairs. For pairs, both partners do all runs together then split other work between them.
- Time Cap = 60 minutes

8
SundayEngine


Sunday Social

Every 6 mins x6;
10 Power Cleans 60/40kg
50 Double Unders
8 Bar Muscles or 16 Pull Ups
10 Front Squats 60/40kg
In remaining time...Calories

- No rest between rounds
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