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DayCrossFit ACrossFit BStrengthBarbellHYROXGymnastics
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MondayInterval Weight Training

Every 5 minutes x 4:
8 Front/Overhead Squats @ 65-70% 1RM
2 minutes Row, Ski, Bike or Run 300-500m

Rest 5 minutes

Every 3 minutes x 5:
8 Hang Power Clean/Snatch @ 60-65% 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)		-Upper

3-4 Sets:
DB Bench Press x 8-12
Rest 60-90 secs
8-12 Strict Pull Ups
Rest 60-90 secs

3-4 sets:
DB Fly x 6-8 @ 3111 Tempo
straight into Max set Press Ups
Rest 2-3 mins between sets

3 rounds, working YGIG with a partner:
16-20 Gorilla Rows
30 Band Overhead Triceps Extensions
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TuesdayGymnastics EMOM

EMOM15:
1) 30 seconds Skipping (Any variation)
2) 30 seconds Pull Ups/Muscle Ups
3) 30 seconds Press Ups/HSPUs		AMRAP15:
20 SA DB OH Lunges 1 x 22.5/15kg
20 Single Leg V-sits
20 Alt DB Snatch 1 x 22.5/15kg
30 seconds Plank
Clean & Jerk

EMOM6:
1 Power Clean + 1 High Hang Clean + 1 Pause Jerk

5-7 sets:
1 Clean Pull + 3 High Hang Cleans @ 65-75%

4-6 sets:
1 Push Jerk + 2 Split Jerks @65-75%
- Pause 2 seconds in the catch on both reps

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WednesdayClean & Jerk or Snatch Doubles

Every 90 seconds x 10:
2 Squat Clean & Jerks or 2 Squat Snatch
- Start at around 50% and aim to build to 85%+		Partner WOD

In pairs and alternating rounds complete AMRAP15:
8 Shoulder to Overhead 50/35kg
8 Burpees over Bar
8 Toes to Bar		Lower

Tempo Back Squat @ 32X1
Build to a Heavy 5
Then 2 x 5 @ 85% of top weight

4 x 8-10 Good Mornings

4 sets:
15 Weighted Sit Ups (feet anchored)
20-30 Banded Good Mornings
HYROX Conditioning

A)
In 5 minutes complete…
Round 1) 800m Run in remaining time Max Wall Balls 6/5kg, 10/9'
Round 2) 800/700m Row in remaining time Max Burpee Broad Jump
Round 3) 800m Run in remaining time Max Sandbag Lunges 22.5/15kg
Round 4) 800/700m Ski in remaining time Max DB Hang C&J 1 x 22.5/15kg
- Rest 2 minutes between each 5 minute section

B)
On 30 minutes (4 minutes rest after completing round 4 from Part A) complete...
Total reps of each movement accumulated in Part A
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ThursdayDouble Distance

Max Distance Run, Row, Ski or Bike in 15 minutes
On 0 minutes and every 3 minutes thereafter complete…
20 Wall Ball 9/6kg, 10/9'

Rest 3 minutes

Max Distance Run, Row, Ski or Bike in 15 minutes (different discipline)
On 0 minute and every 3 minutes thereafter complete…
40m KB Rack Walk 2 x 32/24kg

-Snatch

EMOM6:
1 Power Snatch + 1 High Hang Snatch + 1 Snatch Balance

5-7 sets:
1 Snatch Pull + 3 High Hang Snatches @ 65-75%

4-6 sets:
1 Snatch Balance + 2 Overhead Squats @ 75-85%
Bar Muscle Ups & HSPUs
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FridayCrossFit Games Open WOD 25.1

WOD details released Tursday 27/02/25 at 20:00
-HYROX Anaerobic Intervals

6 rounds:
40 seconds KB Swings 24/16kg
20 seconds rest
40 seconds DB Rack Lunges 2 x 17.5/12.5kg
20 seconds rest
40 seconds Down Ups
20 seconds rest

- Rest 2 minutes between rounds
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SaturdayEngine - Single Discipline Intervals

3 minutes On/30 seconds Off x 5 (Steady, consistent pace)
Rest 3 minutes
90 seconds On/1 minute Off x 5 (Fast Pace)
Rest 3 minutes
30 seconds On/1 minute Off x 5 (All out)		CrossFit - Partner WOD

In pairs working You Go, I Go complete AMRAP in 36 minutes:
20/16 Calories or 200m Run
20 Floor Press 2 x 22.5/15kg
20/16 Calories or 200m Run
20 KB Swings 32/24kg
20/16 Calories or 200m Run
20 Wall Balls 9/6kg, 10/9'
20/16 Calories or 200m Run
20 Pull Ups		Coaches Choice

Push Press
5x5 75% 1RM

3 sets:
8-10 Pendlay Row
Into
Max effort press ups

3 sets:
10 Hollow rocks
10 V-Sits
10 tuck ups
5 dips (any variation)
Rest 1 min between sets
HYROX Capacity

In pairs complete 5 x 11 minutes:

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

B) Run 1 mile together
In remaining time Synchro Sandbag Lunges 15/7.5kg

C) 20 x 10m Burpee Broad Jump
In remaining time Max Calorie Bike

D) Run 1 mile together
In remaining time Synchro Down Ups

E) 150 Wall Ball 7/5kg, 10/9'
In remaining time Max Calorie Row

- Rest 1 minute between AMRAPs

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SundayEngine - Multi Discipline Intervals

CrossFit

Teams of 4 (working in pairs)
3 x 14 minutes with 1 minute of rest...

Pair 1) run 150m + movement (A/B/C) whilst
Pair 2) each accumulate cals (2x machines)
Into both pairs 5x synchro down ups then swap

A) 20-16-12 box step overs + max sit ups
B) 20-16-12 weighted lunges + max press ups (20/15kg)
C) 20-16-12 DB snatch + max air squats (1x22.5/15kg)

If work is completed before 14min cap, pairs take it in turns to complete max synchro reps of the 2nd movement.
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