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DayCrossFit Part ACrossFit Part BStrengthWeightliftingHyroxGymnastics
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MondayInterval Weight Training

Every 5 minutes x 4:
8 Power Clean/Snatch @ 65% 1RM
2 minutes Row, Ski, Bike or Run 300-500m

Rest 5 minutes

Every 3 minutes x 5:
8-12 DB Floor Press (Heavy not maximal)
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

Deadlift
- 20 minutes to build to a heavy set of 5

3 sets:
5 Tempo Good Mornings @ 3011
12-16 Deficit Reverse KB Hang Lunges
- Rest 60-90 secs between exercises

EMOM8:
1) 30 seconds Double KB Cyclist Squats
2) 30 seconds Reverse Crunches
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TuesdaySkill Development

Handstand Walks

or

Every 90 seconds x 5 (15 minutes):
1) 1-2 sets Pull Ups/Muscle Ups (any variation)
2) 30-45 seconds Handstand Variation (Wall Walks/Kick to HS/ HSPUs/HS Walks)
Every 3 minutes x 5:
20/16 Calories or Run 200m
12 DB Deadlifts 2 x 22.5/15kg
12 Strict Sit Ups
In remaining time Max DB Renegade Rows 2 x 22.5/15kg

- No Rest between rounds		Snatch

EMOM8:
1 Pull + 1 Hip Snatch + 1 Snatch Balance
- Work across at a light load (30-50%)

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

3-5 sets:
How to safely miss a lift behind
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WednesdaySquat Clean or Squat Snatch
Main Focus: Pull

Barbell Warm Up:
4 x Pulling Positions (Floor-Hang-High Hang-Extension)
4 Pulls + 4 Muscles + 4 Squats
4 Hang Squat Clean/Snatch + 4 Squat Clean/Snatch

Primer - EMOM5 (0-5mins):
2 Pulls + 1 Hang Squat Clean/Snatch
- Work with a medium load (50-60%)
- Reset in between each Pull

Main Set - Every 90 seconds x 6 (6-15 mins):
1 Clean/Snatch Pull + 1 Hang Clean/Snatch + 1 Clean/Snatch
- Start at 60-70% and build to a heavy for the day
Partner WOD

In pairs and alternating rounds complete AMRAP15:
15 Wall Ball 9/6kg, 10/9'
9 Burpees over Bar
6 Hang to Overhead 60/40kg

- Hang to Overhead can be Hang Power Clean & Jerk or Hang Power Snatch
- Scale Barbell weight to around 60% 1RM
Upper

Push Press
Build to a heavy 3

3 Sets:
8 Narrow Grip Banch Press
16 Alternating Gorilla Rows
- Rest 60-90 secs between exercises

3 Sets:
12 Reverse Fly
12 BB Biceps Curl
12 Banded Triceps Extensions
*1 second pause on every rep on all movements!		Hyrox Conditioning

Every 2 minutes x 4:
20m Sled Push @ 120/70kg on Prowler
- reduce weight so that you can complete each set in

AMRAP30:
Run 800m or Bike 1600m
300m Row
20m Burpee Broad Jump
Run 800m or Bike 1600m
20m Sandbag Lunge Walk 22.5/15kg
300m Ski or Echo Bike
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ThursdayAMRAP36:
2 DB/KB Turkish Get Ups (1 each arm)
12 DB/KB Single Arm Rows (6 each arm)
Run 400m or 30/24 Calories
12 V-Sits
30 seconds Front Leaning Rest
Run 400m or 30/24 Calories
Rest 1 minute between rounds

- Mix up your cardio disciplines throughout the workout.
-Clean & Jerk

EMOM8:
1 Pull + 1 Dip Clean + 2 Jerks
- Work across at a light load (30-50%)

Every 2 minutes x 6:
1 Pull + 3 Dip Cleans
- Start around 50% and aim to get at least 3 sets at 70-75%

10 minutes:
1 Pause Jerk + 2 Jerks
- Take bar from the rack
- Pause 2 seconds at the bottom of the dip on rep 1
- Start around 50% and aim to get at least 3 sets in at 65-75%
Pull Ups & Handstand Walks
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FridayStrength

3-5 Sets:
Front/Back Squat x 6
Rest 60-90 secs
Floor Seated Single Arm KB Press x 4-6 each arm
Rest 60-90 secs

- For Squats, work across at around 75-80% 1RM
30-20-10 reps for time:
KB Swings 32/24kg
KB Goblet Lunges 32/24kg

On the top of every minute perform 3 burpees!

Time Cap = 13 minutes		Anaerobic Intervals

Every 6 minutes x 6
30/24 Calories
20 Unbroken Wall Ball 9/6kg, 10/9'
10 (Single Leg) V-Sits
30 seconds Plank Hold

- Hit the Calories as fast as you can provided you can go straight into an unbroken set of quality Wall Ball with no rest!
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SaturdayEngine - Single Discipline Intervals

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

Rest 4 minutes

Anaerobic Intervals
40 seconds On/1 minute Off x 12
Fast Pace (Reaching 80%+ Max HR)
CrossFit - Partner WOD

In pairs, working YGIG, complete AMRAP30:
12/9 Calories + 10 DB Push Press 2 x 22.5/15kg
10 DB Power Cleans 2 x 22.5/15kg + 10 Burpees
10 Toes to Bar + 150m Run		Strength

3-5 Sets:
10x Bench press ( stop just before you touch your chest on each rep) 60-70%
- after each set complete 12-15 reps of banded Pullups

3 sets:
5 DBall clean
30 second L sit hold

AMRAP7 (Move for Quality):
10 DB curls
10 Press ups
10 Tuck ups
Hyrox Capacity

AMRAP40:
Run 400m or 30/24 Calories
25 Sit Ups
Run 400m or 30/24 Calories
20 Plate Overhead Walking Lunges 20/15kg
Run 400m or 30/24 Calories
15 Burpee Pull Ups

- Aim to hold a consistent pace throughout the workout.
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SundayEngine - Multi Discipline Intervals


CrossFit

Every 10 minutes x 4:
20 KB Deadlifts 2 x 32/24kg
Row, Ski, Run 500/440m or Bike 1000/800m
15 Burpees over DB
Row, Ski, Run 500/440m or Bike 1000/800m
25 DB Push Press 2 x 22.5/15kg
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