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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayDeadlift + Press

4 Sets
5 Deadlift *around 80%
8-12 DB Bench press *HEAVY!
*Rest 2 mins		Intervals

1 min on/1:30 off x 6 (15min)
4 Hang squat Clean or Snatch @ 65-75%
AMRAP Cals or Run 150-200m		Compromised Running

Every 4 minutes x 8 (2 rounds):
1) 20m Sled Push 120/80kg + 400m Run
2) 20m Burpee Broad Jump + 400m Run
3) 20m Sandbag Lunge 22.5/15kg + 400m Run
4) 20/15 Calorie Ski + 400m Run

- Goal is to hit the first movement at a steady unbroken pace then straight into a good pace 400m Run that is sustainable for all 8 rounds.


3 Giant Sets:
Back Squat x 8 @ 70-75%
DB Strict Press x 3
Bent Over Row x 8
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
12-16 x Front Foot Elevated Reverse Lunges
12-16 Gorilla Rows
12-16 Feet Anchored Weighted Sit Ups
Rest 90 secs-2 mins
3
TuesdayStrict Pull up + Skill

4 Sets
40-60 Double unders
6-12 Pistol squats
5-8 Strict pull ups *Max set final round
*Rest 1-2 minutes between sets		WOD

8 Rounds for time
2 Wall walks
6 Alt. DB Ground to overhead 30/22.5kg
8 Toes to bar

Cap - 15 minutes		Engine Builder

Jog 1 Mile steady...

Straight into…

4 rounds:
30/24 Calories
15 Burpee Box Jumps 24/20"
- Jog a recovery pace 400m after each round

Straight into...

Jog 1 Mile steady

- Hit the Calories and BBJ at a fast pace then super steady 400m recovery jog
- Mix up Cardio disciplines between rounds
- If still working through the 4 rounds at 30 minutes, head out for the final mile
Snatch

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

15 minutes:
1 Segment Snatch + 1 Hang Snatch
- Start around 50% and aim to get at least 3 sets in at 75-85%
- Pause at the knee for 3 seconds on all segment lifts

3-4 sets:
Snatch Pull with eccentric x 3
- 3 second eccentric after each Pull
- Work across at around 80-100%
4
WednesdayPowers

Every 90 sec x 10 (15min)
2 Max height vertical jumps
1 Pull + 2 Hang power Clean or Snatch *Not touch and go!
*Start around 50% and gradually build		Partner WOD

12 minutes
5 Rounds working YGIG
12/9 Calories
12 DB Rack Lunges 2x22.5/15kg
AMRAP Calories in remaining time		Strength & Threshold

4 rounds:
10m Heavy Sled Push
10-20 Press Ups
5-10 Pull Ups
- Rest 2-3 minutes between rounds

AMRAP30:
10 DB Hang Box Step Ups 2 x 15/10kg, 24/20"
15 Down Ups
20 Wall Ball 6/5kg, 10/9'
30/24 Calories or 400m Run

- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
3 Giant Sets:
Deadlift x 8 @ 70-75%
Bench x 3 @ 80-85%
Pull Ups x 5-10
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
10 Good mornings
5-10 Dips/Press ups
15 Weighted sit ups
5
ThursdayLong WOD

Every 5 minutes x 6 rounds (30min)
400m Run
16 Single leg V sit
16 Wall balls 9/6kg, 10/9'		Zone 2

AMRAP45:
Run 800m or 60/48 Calories
2 Turkish Get Ups (1 each arm)
200m Single Arm Farmer's Carry (100m each arm)
20 Single Arm DB OH Lunges

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

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

Every 90 seconds x 8:
2 Jerks
- Take bar from the rack
- Start around 60% and build

12 minutes:
1 Segemnt Clean + 1 Hang Clean
- Start around 60% and aim to get at least 3 sets at 75-85%
- Pause at the knee for 3 seconds on all segment lifts
Pull Ups & Handstand Walks
6
FridayJump + Squat + Pull

4 Sets
3 High box jumps
5 Squats *Front or back *Heavy not maximal. Around 85-90% of heavy 3
12-16 KB Gorilla rows *Heavy
*Rest 2 mins		WOD

AMRAP12
10 Box Jump overs 24/20" *Step down
10 KB Sumo deadlift high pulls 32/24kg
10 Burpees		Anaerobic Intervals

Every 5 minutes x 7:
10/8 Calories
Rest 1 minute
10 Goblet Squats 24/16kg
10 Burpees

- Hit each round at 100% effort! All out on the Calories, minute rest, 10 quality unbroken squats, and push the pace on the burpees to finish!
- Push for all rounds under 2.5 minutes
7
SaturdayEngine (40min)

4 minutes on/1 minute off x 3
*consistent pace, build each interval if feeling good

Rest 5 mins

1 minute on/1 minute off x 10
*fast		Saturday Sickener

In pairs, splitting as you wish
3 Rounds
4 minutes Calories
3 minutes Wall balls 9/6kg, 10/9'
2 minutes Alt. DB Snatch 22.5/15kg
1 minute Synchro Burpees
Rest 4 minutes between rounds		Hyrox Capacity

In pairs complete 5 x AMRAP10:

A) 10 x (10m Sled Pull + 10m Sled Push) 120/70kg
In reminaing time Max Calorie Ski

B) Run 400m together
20 DB Devil's Press 1 x 22.5/15kg

C) 120 Wall Ball 9/6kg, 10/9'
In remaining time Max Calorie Row

D) Run 400m together
40m Sandbag Lunge Walk 22.5/15kg

E) 60 Burpee Pull Ups
In remaining time Max Calorie Bike

- Rest 1 minute between AMRAPs
- All run a steady mile to finish
8
SundaySunday Social

10 Rounds for time;
200m Run
10 Burpee over Sandbag
20 Sandbag Lunges 22.5/15kg

Time Cap - 30mins
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