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1
DayCrossFit ACrossFit BHYROXStrengthBarbellGymnastics
2
MondaySquats

3-4 Sets
8 Squats @ 65-75%
*Back or front squats		Intervals

5 Rounds
1:30 on/1:30 off
40 Double unders
8 Power cleans 50/35kg
Max Burpees		Run Club - Speed & Stamina

AMRAP10:
Run 200m
30 seconds Walking recovery

Rest 5 minutes

AMRAP25:
Run 800m
Rest 1 minute
Deadlift/Bench + Accessories

Deadlifts
3x5
1xAMRAP
*all sets at 70-75% 1rm

Bench press
3x5
1xAMRAP
*all sets at 70-75% 1rm

2-3 Sets
10-15 Dips/Press ups
10-15 Good mornings
10-15 Hanging leg raises
3
TuesdayRig Kipping Skills + Pressing strength

Every 2:30 x 5
4-8 Muscle ups
5-10 Wall facing strict HSPU/Strict HSPU/Pike press ups/DB press ups/Press ups		EMOM Club

EMOM12:
For max total reps working :40 on/:20 off
1) Calories
2) SA DB STOH 30/22.5		Engine Builder

2 Rounds:

In 4 minutes...
400m Sandbag Run 15/10kg
in remaining time Max SB Step Ups 15/10kg

In 4 minutes...
45/36 Calorie Row
in remaining time Max Burpees

In 4 minutes...
45/36 Calorie Ski or Echo Bike
in remaining time Max KB Swings 24/16kg

- Rest 2 minutes after each 4 minute effort
Clean & Jerk

EMOM5:
1 Pull + 1 Hang Clean + 1 Jerk + 1 Jerk from Split
- After the Jerk, hold foot position, rerack bar and do Jerk from Split
- work across at 40-50%

In 15 minutes
Build to a Heavy Triple Clean & Jerk
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

7 Sets:
1 Jerk
- Take bar from rack
- Work across at heavier than top weight from above
4
WednesdayWeightlifting Capacity

15 minutes complex - C+J or Snatch
Clean + Hang clean + Jerk + Clean + Jerk
or
Snatch + Hang snatch + OHS + Snatch + OHS		Partner WOD

AMRAP16, Splitting reps as you wish
12 Front rack lunges 50/35kg
24 KB Swings 28/20kg

On 0:00 and every 4 minutes -
Run 300m together		Strength

4 sets:
10m Sled Pull + 10m Sled Push
- Build weight across sets
- Complete 10 Heavy DB Push Press + 20 Single Leg V-sits between each set


Threshold WOD

3 rounds...
Run 800m or 60/48 Calories
20m Burpee Broad Jump
200m Farmer's Carry 2 x 24/16kg
Run 400m or 30/24 Calories

- Rest 3 minutes between rounds
- Threshold workout should be done at a consistent but challenging pace. Think HYROX race pace or 80-90% max HR
- Time Cap = 36 minutes (10 mins/round average)
Squat/Pull up + Accessories

Squats
3x5
1xAMRAP
*all sets at 70-75% 1rm

Strict press
3x5
1xAMRAP
*all sets at 70-75% 1rm

2-3 Sets
10-15 Strict pull ups/Ring rows
10-15 Deficit split squats each leg
10-30 Strict sit ups
5
ThursdayAMRAP35

Run 400m or 30/24 Calories
40m Sandbag carry
Run 400m or 30/24 Calories
15 Down ups
Run 400m or 30/24 Calories
15 Toes to bar

*Mix up CV discipline throughout		Zone 2

AMRAP45:
Run 200m
10 Wall Ball
10 MB Sit Ups
15/12 Calories
10 Plate Overhead Lunges
10 Burpee Plate Jumps
Run 800m

- Aim to work continuously at a steady pace for 45 minutes
Snatch

EMOM5:
1 Pull + 1 Hang High Pull + 1 Hang Snatch + 1 Snatch Balance
- work across at 40-50%

In 15 minutes
Build to a Heavy Triple Snatch
- Reset between each rep
- Aim to hit at least 80%+ of 1RM

4 sets:
Snatch Balance + 2 Overhead Squats
- Take bar from the rack
- Work across at 75-90% 1RM
Toes to Bar & Handstand Holds
6
FridayPush press + Strict pull up

3-4 Sets
3 Push press @ 80-90% *Take bar from floor
8-12 Strict pull ups		For time

27, 21, 15, 9 Reps for time
Calories
DB Thrusters 2x22.5/15kg

Cap - 12 minutes		VO2 Max Intervals

AMRAP36:
16 Goblet Lunges 24/16kg
16 KB Swings 24/16kg
Run 200m
16 KB Swings 24/16kg
16 Goblet Lunges 24/16kg

- Rest 3 minutes between rounds
- Use a weight you can keep unbroken reps on each movement and zero/minimal rest throughout the round.


7
SaturdayEngine Fartlek (43min)

4 Rounds
3 Minutes Moderate *conversational pace
1 minute Fast
2 minutes slow/rest

rest 4 min

5 Rounds
1 minute Moderate *conversational pace
30sec Fast
90sec slow/rest		Sickener

Partner WOD
AMRAP35, Splitting reps as you wish
1200m Run
50 Deadlifts 100/70kg
50 V Sit
100/75 Calories
50 Burpee over bar		Capacity

3 rounds:
1 mile Run
40 Wall Balls 9/6kg
40/32 Calories
40m Burpee Broad Jump
150m Farmer's Carry 2 x 32/24kg

Rest 5 minutes between rounds

Time Cap = 60 minutes

Compare to 24/05/25
8
SundayEngine - Multi Discipline

7 rounds:
2 mins Discipline 1
30 secs Rest
2 mins Discipline 2
30 secs Rest

5 mins Rest

In pairs complete Max distance in 16 minutes
- Change every 300m (600m for Bike)
Social

12 Rounds:
Working 2:30 on/ 30 off...
1 round of Strict Cindy
In remaining time AMRAP Calories or Run

- 1 round of Cindy is
5 Strict Pull Ups
10 Push Ups
15 Air Squats
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