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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
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MondayBank Holiday Team WOD

In teams of 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike:
1800m Run
180 Wall Balls 20/14lb, 10/9'
90 DB Devil's Press 2 x 22.5/15kg

- Score is total calories accumulated on the Row/Ski/Bike
- Teams can have someone working on the Row/Ski/Bike at the same time as having one person working through the WOD reps.
- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are completed.
- Scaling options available on all exercises as normal.
Bank Holiday HYROX

3 rounds:

Run 800m
15 Burpee Box Jumps 24/20"
30m Sandbag Lunge Walk 22.5/15kg
40/32 Calories
15 Burpee Pull Ups
30 Wall Ball 6/5kg, 10/9'
Run 800m
200m Farmer's Carry 2 x 24/16kg

Rest 5 minutes between rounds
3
TuesdayEvery 90 seconds x 5
3 Strict pull ups

*Aim for heavy 5 from week 1 level or maybe slightly harder!		AMRAP30:
25/20 Calories
5 Pull ups
10 Press ups
15 Squats
Run 300m
5 Burpees
10 KB Swings 24/16kg
15 Sit ups

Engine Builder

8 rounds:
15 Burpees
400m Run or 800m Bike
Rnds 1, 3, 5 & 7: 20/15 Calorie Row or Ski
Rnds 2, 4, 6 & 8: 20 DB Hang Clean & Jerk 22.5/15kg

- Rest 90 seconds between rounds
- Time Cap = 45 minutes
Snatch

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

15 minutes:
1 Segment Pull + 1 Hang Snatch
- Start around 60% and aim to get at least 3 sets in at 85-95%
- Pause at the knee for 3 seconds on 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

10 minutes:
Build to a heavy
1 Pull + 1 Hang power Clean or Snatch		Partner WOD

For Time, Splitting reps as you wish complete:
30 Burpees over bar
30 Ground to overhead 60/40kg
Run 200m Together
20 Burpees over bar
20 Ground to overhead 60/40kg
Run 200m Together
10 Burpees over bar
10 Ground to overhead 60/40kg
Run 200m Together

Cap - 15 minutes
Strength + Threshold Workout

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

3 rounds...
5 Strict Pull Ups
10 Devil's Press 2x15/10kg
20 Alternating DB Hang Step Ups 2x15/10kg, 24/20"
30 Air Squats
Run 800m or 60/48 Calories

- Rest 3 minutes between rounds
- Aim to cmplete all movements unbroken
- 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 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:
8 Hip Thrusts
8/8 SA DB Shoulder press
15-20 Hanging knee raises
5
ThursdayLong WOD (32min)

AMRAP8
12/9 Calories Ski or Bike
5 DBall Cleans

Rest 4 mins

AMRAP8
Row 12/9 Calories
12 Strict sit ups

Rest 4 mins

AMRAP8
Run 150m
12 Wall balls 9/6kg, 10/9'
Zone 2

Every 2 minutes x 4 rounds (40 minutes)
110 seconds work/10 seconds transition
1) Run
2) (DB Goblet) Lunges
3) Ski
4) Skipping
5) Row

- Aim to work continuously at a steady pace throughout		Clean & Jerk

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

Every 90 seconds x 8:
1-4) 2 Jerks @ 60-80%
5-8) 1 Jerk @80% and building
- Take bar from the rack

12 minutes:
1 Segment Pull + 1 Hang Clean
- Start around 60% and aim to get at least 3 sets at 85-95%
- Pause at the knee for 3 seconds on segment pulls
Pull Ups & Handstand Walks
6
FridayJump + Squat + Pull

4 Sets:
3 High box jumps
4 Squats *Front or back *Heavy not maximal. Around 85-95% of heavy 3
12-16 KB Gorilla rows *HEAVY!
*Rest 2 mins
3 Rounds for time:
15 DB Box step ups 22.5/15kg, 24/20"
15 Pull ups
On 0:00 and Every 90 seconds,
5 Burpee box jumps 24/20"

Cap - 13:30		Anaerobic Intervals

Perform 30 seconds On/30 seconds Off x 6
1) Row
2) Wall Ball
3) Ski
4) KB Swings
5) Bike

- Rest 3 minutes between each set of 30 On/30 Off.
7
SaturdayEngine (40min)

5 minute test *Record pace
Start smooth for 1 min and then aim to increase the pace every 1 minute

Rest 4 mins

2 minute on/1 minute off x 4
*aim for 5 min pace or faster

Rest 4 mins

30 sec on/60 sec off x 10
*sprints		Saturday Sickener

In pairs complete,
12 Alternating rounds (6 each)
12/9 Calories
3 DB Devils press

Straight in to,
12 Alternating rounds (6 each)
150m Run
5 DB Thrusters

Straight in to,
12 Alternating rounds (6 each)
10 Burpees over DB
7 DB Deadlifts

Rx - 2x22.5/15kg
Cap - 36 minutes
Capacity

In 60 minutes:

4 rounds...
Run 800m
20 Wall Ball 9/6kg, 10/9'

In remaining time complete AMRAP...
30/24 Calories
30 Med Ball Bear Hug Lunges 9/6kg
150m Single Arm Overhead Carry 1 x 24/16kg
Run 400m
30 Down Ups
150m Single Arm Farmer's Carry 1 x 24/16kg
8
SundayEngine

3 rounds:
2 mins discipline 1
Rest 1 min
2 mins discipline 2
Rest 1 min

Straight into…

6 rounds:
1 min discipline 1
Rest 30 secs
1 min discipline 2
Rest 30 secs

Rest 5 mins

In pairs complete Max distance in 12 minutes
- Switch every 30 seconds
Sunday Social

In Pairs, Split as you Wish;
5 Rounds for Time
400m Run
20 Thrusters 50/35kg
30 Toes to Bar
40 Single Arm DB Snatch 1x 22.5/15kg

Time Cap = 30mins

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