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DayCrossFit ACrossFit BHYROXStrengthWeightliftingGymnastics
2
MondayDeadlift + Press

4 Sets
3 Deadlift
8-12 DB Bench press *HEAVY!
*Rest 2 mins
Intervals

2 min on/2 min off x 4 (16min)
8 Hang squat Clean or Snatch @ 50-60%
AMRAP Cals or Run 300-400m		Running Intervals

2-3 x 800m Run @ around 5k pace
-steady 400m jog between intervals

Rest 5 minutes

3-4 x 400m Run @ Faster than 800s
-steady 200m jog between intervals

Rest 5 minutes

3-4 x 200m Run @ Faster than 400s
-steady 200m jog between intervals
3 Giant Sets
Back Squat x 3 @ 80-85%
DB Strict Press x 4-6 @ Heavy as possible
Bent Over Row x 5
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets:
10/10 KB Rack Bulgarian Split Squats Each Leg
Max effort chin over bar hold
Rest 90 secs-2 mins
3
TuesdayEmom12 - Strict Pull up + Skill

1) 30-50 Double unders
2) 1-5 Wall walks
3) 3-5 Strict pull ups
*No more than 30sec work each station		For Time

80/60 Calories
60 SA. DB OH. Lunges 22.5/15kg
40 Burpees

Cap - 15 minutes
Engine Builder

In pairs working YGIG complete AMRAP36:
20/16 Calorie Row + 10 Burpees over Rower
20/16 Calorie Ski + 16 KB Swings 24/16kg
20/16 Calorie Bike + 16 DB Hang Lunges 2 x 15/10kg
Snatch

EMOM6:
1 High Hang Power Snatch + 1 High Hang Snatch + 2 Overhead Squats
- Work across at a light load (40-50%)

15 minutes:
3 Position Snatch
High Hang - Hang - Below Knee
- Start around 50% and aim to get at least 3 sets in at 65-75%

3-4 sets:
1 Snatch Balance + 2 Overhead Squats
- Start at top weight from previous section and aim to build each set
4
WednesdayPowers

12 minutes
1 Pull + 2 Power Clean or Snatch *Reset each rep but keep hands on bar
*Start around 50% and build
*Rest as needed
Partner WOD

"Macho Pals"
AMRAP15, Alt. exercises
Run 150m
3 Power cleans + 3 Front squats + 3 STOH 70/50kg
10 Toes to bar		Strength & Threshold

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

AMRAP30:
Run 800m or 60/48 Calories
100m Farmer's Carry 2 x 24/16kg
10 Burpees over DB
20 Single Arm DB Overhead Lunges 1 x 22.5/15kg
20 Wall Ball 9/6kg, 10/9'
30 seconds Plank Hold

- 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 3 @ 80-85%
Bench x 5 @ 75-80%
Pull Ups x 3-5
- Rest 60-90 seconds between movements and 2-3 minutes between rounds

3-4 Sets
15/15 Single leg RDL
10 DB Skull crushers
10 DB Tate press
10 DB Floor press
5
ThursdayAMRAP30

30/24 Calories or Run 400m
40m Double KB Rack carry 2x32/24kg
30/24 Calories or Run 400m
30 Single leg V sit
30/24 Calories or Run 400m
20 Down ups

*Mix up CV disciplines throughout		Zone 2

AMRAP45:
Run 800m
10 Box Jumps (Step Down)
40/32 Calories
20 Single Leg RDL

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

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

15 minutes:
3 Position Clean
High Hang - Hang - Below Knee
- Start around 50% and aim to get at least 3 sets in at 65-75%

Every 2 minutes x 6:
1 Power Clean + 2 Jerks
- Start at 60-70% and build across sets
Pull Ups & Handstand Walks
6
FridayJump + Squat + Pull

4 Sets
3 High box jumps
3 Squats *Front or back *Heavy not maximal. Around 90-100% of heavy 3
12-16 KB Gorilla rows *HEAVY!
*Rest 2 mins
Half "Jack"

AMRAP10
10 DB Push press 2x22.5/15kg
10 KB Swings 24/16kg
10 Box jumps 24/20"		Anaerobic Intervals

Every 5 minutes x 6:
20/15 Calorie Row
15 Plate GTOH 20/15kg
10 Burpee Plate Jumps
15/12 Calorie Ski or Bike

- Hit each round at 90-95% effort
- Rounds should consistently be taking less than 3.5 minutes
7
SaturdayEngine (40min)

2 minutes on/1 minutes off x 5 *find a tough but maintainable pace

Rest 3 mins

1 minute on/1 minute off x 5 *Aim for same or slightly faster than 2 min pace

Rest 3 mins

30 sec on/1 minute off off x 6 *Flat out sprints!
Saturday Sickener

30 minutes
In pairs splitting reps as you wish complete
2 Rounds
300m KB Farmers carry 2x32/24kg
50 Calories
50 DB Cleans 2x22.5kg
50 Burpees

Then AMRAP Calories		Capacity

In pairs complete 5 x AMRAP10:
1) 80m Sled Push + 800m Run + AMRAP Sled Push 150/100kg
2) 80m Burpee Broad Jump + 800m Run + AMRAP BBJ
3) 60/48 Calorie Ski/Echo Bike + 800m Run + AMRAP Ski/EB
4) 80m Sandbag Lunge Walk + 800m Run + AMRAP SLW 22.5/15kg
6) 60/48 Calorie Row + 800m Run + AMRAP Row

- Rest 2 minutes between each AMRAP
- Hit all 800m Runs together
8
SundayEngine


Sunday Social

In Pairs, working YGIG complete AMRAP36;
20/16 Calories
10 Burpee over Bar
5 Squat Clean 70/50
5 Wall Walks
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