FRIDAY
FRIDAY
Warm Up:
3min Machine
3min stretch, mobility
4min Air squats, push ups, ring row
BACK SQUAT / DEADLIFT
• Week 3: 4/3/2 reps at 80/85/90%
(2 waves
Skill / Power Work:
12xEMOM
Odd: 30-50 DUBS
Even: 12 DB Snatch
2min Rest
6xEMOM
PICK A SKILL – ttb, bmu, pull up
For Time
60cal row
40 S/A Devil Press
20 S/A hang squat clean
1k Bike
Warm Up:
2min Machine
1min Dubs
3min stretch, mobility
4min Air squats, push ups, ring row
Skill / Power Work:
12xEMOM
Odd: 30-50 DUBS
Even: 2 Ground to overhead
*Pick snatch/ clean n Jerk
Strength:
BB Bent Over Row 5×6
Accessory:
A1: Rear Delt Fly 3×15
A2: BB Bicep Curl 3×15
Conditioning: Pairs
1 Person Dead Hang While
1 Person Completes Below
6 Power Cleans
9 Burpee over Bar
12 V-Ups
6 Rounds (3 rounds each)
ACTIVE WARM UP
EMOM 9mins
Min 1- 10 ring rows
Min 2- 30sec air squats
Min3- 10 empty bar CnJ
POWER
EMOM 8; 2 ground to overhead (tng)
MAIN PIECE
3-5 sets
Bent Row for 4-6 reps
SINGLE ARM
4 sets:
10-12 Single arm DB bent over row each arm
ACCESSORY
3 sets of 25 banded face pulls
ARMS
1 set to failure:
Max alternating DB hammer curls
Into
Max empty bar bicep curls
Into
Max KB upright row @ 12/16kg kb
AMRAP:
10 Clean
10 stationary OH barbell lunge steps @ 25/40kg
10 HSPU
10 Pull ups
Rest 30sec
WEDNESDAY
PREP
3 sets
5 Wall ball
10 Lunge
5 burpee
–
2min Row / Run
CONDITIONING – 40mins
5 Rounds, 4, 3, 2, 1
5 burpee pull-ups, burpee to a reach
10m Lunge 20/10kg
50m Farmer Carry
10 Wall Ball
Then
1000m Run / 1200m Row
WEDNESDAY AM
Warm Up:
5mins Machine
5mins Mobilise
Strength:
Jerk 6×3
Accessory: 3 sets
A1: Incline DB Fly x15
A2: Reverse Db Fly x15
B1: Arnold Press x10
Conditioning:
4 Rounds for Time
12 DB Push-Ups
15 Cal
12 Burpees
15 KBS (above head)
TUESDAY
PREP
2 rounds:
15 banded hamstring curls
30sec walking lunges
60sec Bike
–
foam roll
STRENGTH
5 sets
Hang Clean + 2 Front Squats
OR
4×8 Reverse lunge
4×8 Good Morning
ACCESSORY
Superset:
4 sets:
A1: 8-12 curls on rower seat
OR
single leg glute bridge
A2: 6 each side split stance DB RDL’s
16xEMOM
1: Sumo Deadlift High Pull
2: 50 Double unders
3: Front / Goblet Squat
4: 10 Box Jumps
MONDAY PM
2min MAchine
10 Push Up
20 B Pull Aparts
10 Ring Row
20 DB Floor Presses
STRENGTH
Week 1: 6/5/4 reps at 70/75/80% (2 waves)
BENCH PRESS
ACCESSORY
a1. 5×5 BB Bent Row
a2. 4×10 Seated Strict Press
CONDITIONING
3-4 Sets (time dependant
4min AMRAP (strength)
10 BB Push Press
5 Weighted Chin Ups
10 DB Bench Press
ME Ring Row
* Add Weight each Set
3mins work, 1min change weight.
–
4min Aerobic Work
MONDAY 6am
Warm Up:
2min Machine
4min Stretch + Mobilise
3min Bodyweight prep
Strength:
Back Squat 5×5
Accessory:
A1: Single Leg RDL 3x6es
B1: Single Leg Box Drops 3x6es
C1: Bulgarian Split Squat 3x6es
Conditioning:
12xEMOM
*Constant pace, Not Reps
1: Wall Balls
2: Box Jumps
3: Wall Sit
FRIDAY
PREP
2min Machine
Foam Rolling / Stretch
4min xAMRAP
5 Push ups
10 Sqquats
15 B. Good Mornings
PART 1
EMOM 10min:
Min 1- 8 front squats (take the bar from the ground)
Min 2- 15 superman lifts
EMOM 10:
Min 1- 8 bench/floor press
Min 2 – 20 Russian twists
EMOM 10:
Min 1- 8 Romanian deadlift / Deadlift
Min 2- 12 push-ups
PART 2
Sit on machine – remaining time accumulate calories at a low heart rate. This is more about recovery than conditioning
.
Friday 16th
Warm Up:
3min Machine
3min Mobilise
3min BB movements/Prime
Strength: Clean Complex
Clean Pull 3×5
Hang Clean 3×3
Clean 3×1
Accessory: 5 sets
A1: Pendlay Row x5
A2: Pull-Ups x5
A3: Bicep Curl x10
Conditioning: 10xAMRAP
6-9-12-15-18 etc.
DUBS x10
Sandbag over Shoulder
TTB
THURSDAY
PREP
5 kb deadlifts
10 kb swings
15cal
10 lunges
5 burpee
ENGINE SESSION
0-40min AMRAP:
30/40 cal Bike
20 Russian KB swings (moderate weight)
20m Lunge
1000k Run
20 DB Bench Press @22/15
20 Burpee
40cal Row
20 DB Dual Snatch @15/10
20 Single DB Thrusters
WEDNEADAY
ACTIVE WARM UP
2min bike
Into
EMOM 8min:
Min 1- 8 light back squats (Start with an empty barbell and build up in weight each set)
Min 2- 10-12 reverse crunch
BACK SQUAT (W2)
5/4/3 reps at 75/80/85% (2 waves)
UNI LATERAL
4×10 Reverse Lunge
ACCESSORY
Superset
3 sets:
8-12 hamstring curls on rower seat
OR
12-15 banded hamstring curls
6 each side split stance DB/KB RDL’s
CONDITIONING
7xAMRAP
50m sand bag carry
25,20,15,10 TTB
Into
7xAMRAP
15 Dual DB Deadlift
10cal
5 Sand bag Squats
Warm Up:
2min machine
2min stretch
2min machine
4min prime
Strength:
Bench Press 3×12
Accessory: 3 sets
A1: Deficit Push Ups x10
A2: ME Push Ups
B1: Pallof Press x15
Conditioning: 3 rounds
400m Run/800m Bike
30 Single DB Hang Clean + Press
20 Shoulder Taps
10 HSPU
TUESDAY
PREP
10 Push ups
15cal
10 ring row
15 Db Bent Row
10 STOH
20 Pull Aparts
POWER
A. EMOM x 6 sets:
2 Bench Press
Focus on good tech here.
B. 3-4mins
3 Heavy Singles
PUSH/PULL 1
4 rounds with limited rest:
12 push press (hold a weight for an 8/10 effort)
12 double DB bent over row
PUSH/PULL 2
4 rounds with limited rest:
12 Incline Db Bench Press
(hold a weight for an 8/10 effort)
12 (max if less) close grip pull up or inverted rows
CONDITIONING – 20mins TOTAL
8xEMOM
25 double unders (OR 40 singles)
+ 8 HANG power snatch @ 20/30kg
Rest 3-4mins
EMOM 8min:
Odd mins: 8 Cal
Even mins: 15 barbell thruster @ 20/30kg
MONDAY 12th
Warm Up:
3min Machine
3min stretch, mobility
4min Air squats, push ups, ring row
Strength:
BB Lunge 4x8es
Accessory: 3 sets
A1: Nordic Curls x6
B1: Heel Elevated Goblets x8
B2: Calf Raises x20
C1: Box Jumps x3
Conditioning:
100 Cal Bike
*Every 20 cal perform 2 Lengths Broad Jump
Finisher:
80 Leg Raises
FRIDAY
Warm Up:
3min Machine
3min stretch, mobility
4min Air squats, push ups, ring row
Strength:
Deficit Deadlifts 4×6
Oly Touch Up:
8xEMOM
1-4: 3 Power Clean
5-8: 2 Dead Hang Clean
Accessory:
A1: BB Bent Row 3×10
B1: Ring Row 3×12
B2: Rear Delt Fly 3×15
Conditioning:
12xAMRAP
20 Cal
15 Deadlifts
10 TTB
THURSDAY
2mins Row
20 Calve Raises
20 Reverse Calve Raises
10 Wall Balls
10 Knee to chest
40-30-20-10
Row Calories
Lunge / Wall Ball
Burpee
*5mins Running BT rounds
12XEMOM
M1: 9-12 Cal
M2: 12 TTB
M3: 24m Farmers Carry
Lululemon
PREP
9xEMOM
M1; 6-8cals
M2: 10 Squats
M3: 5 Push Ups + 5 Ring Row
STRENGTH
Deadlift / Back Squat
10@50%, 8, 6, 4, 2
ACCESSORY
50 Glute Bridges
Every 10 Complete:
5 Bulgarin Split Squats ES
CONDITIONING – PARTNER WOD
12xAMRAP
50 Cal Row
40 Deadlift / Squat
30 Burpe Over Bar
20 Ring Row / Pull Ups
WEDNESDAY
Warm Up:
2min machine
2min stretch
2min machine
4min prime
Strength:
A. Build to a Heavy jerk
B. Push Press 2xME @ 70%ish
C. Military Press 3×10
Accessory:
A1: DB Floor Press 4×8 3:1:1
A2: Plyo Push Up 4×5
B1: Prone Hold 4x60s
C1: Tricep Dips 3×15
Conditioning + Gymnastics:
15xEMOM (3 rounds)
1: 9 DB Devils Press @22.5/15
2: 12 Pull ups
3: 15 DB Jerk
4-5: 200m
TUESDAY – Olympic Lifting + Lactate Intervals
Prep – 10 Minutes
• 2-Min Row
• 2 Rounds:
• 8 Cleans
• 10 Hanging Knee Raises
• 12 Russian Twists (DB)
• Deep Squat Hold – 30s
• 2-Min Row
Strength
4xEMOM
Clean + Hang Clean
4xEMOM
Clean Pull + Hang clean + Clean
3xEMOM
3x clean pull + low hang high Pull
3xEMOM
3 Clean Pull
Accessory – 10 Minutes (Trunk Stability)
• Good Mornings – 3×10
• Calve Raises – 3×15
• Hanging Leg Raises – 3×15
• Weighted Plank – 3x30s
Conditioning (Lactate Repeat Effort)
Every 3 Minutes x 5 Sets:
• 20 DB Snatch (Alt)
• 10 Burpee over DB
• 50 Double under
MONDAY
Warm Up:
5mins Machine
5mins Mobilise
Strength:
Squat 3×8
Accessory:
3 sets
A1: RDL x12
A2: Weighted Box Step Up x8es
B1: Cossack Squat x10es
Conditioning:
Buy-In: 800m
5 Rounds:
6 Front Squats
9 Box Jumps
12 Wall Balls
Buy-Out: 800m
MONDAY
Warm Up:
5mins Machine
5mins Mobilise
Strength:
Back Squat
3 sets
6-4-2
Accessory:
3 sets
A1: RDL x12
A2: Weighted Box Step Up x8es
B1: Cossack Squat x10es
Conditioning: Compromised Legs
Buy-In: 800m
4 Rounds:
250m Row / Run
5 Front Squats
10 Box Over Jumps
15 Wall Balls
Buy-Out: 800m
Friday 2nd May
Warm Up:
2min machine
2min stretch
2min machine
4min prime
Strength:
1RM Squat Day
Accessory: 3 sets
A1: Front Foot Elevated Lunge x8es
B1: BB Ab Roll Outs x 10
B2: Hanging Leg Raises x10
Finisher:
1min Machine Steady Pace
30secs Hard/Fast
30sec rest
*Repeat 6 Times
THURSDAY
Warm Up: 2 Rounds
2mins Machine
3mins Stretch/Mobilise/Prime
Strength:
A1: BB Bent Row 5×8
B1: Tempo Curls 1:1:3 5×10
C1: Banded Face Pulls 5×12
Conditioning: ‘Sixy Time’
16xAMRAP
600m Row
6 Hang Power Cleans
6 Burpee Over Bar
3min Rest
6xEMOM ‘69’
7-9 Cal Sprint
WEDNESDAY
Warm Up:
3min Machine
3min Mobilise
3min BB movements/Prime
Strength:
1RM Clean Day / Deadlift
1RM Jerk Day / Push Press
Conditioning
9xEMOM
1: Cal
2: 30 Dubs
3: 10 TTB
3min Rest
7xAMRAP
3-6-9 etc.
Burpee
Thuruster
Pull Ups
EP Mini Yoga!
10mins
TUESDAY
Warm Up:
4min Machine
4min Stretch/Mobility
2min Prime
Strength: “Have Rest”
A1: Single Leg RDL 4x8es
B1: Bulgarian Split Squat or Lunge 4x10es
C1: Side Plank Banded Row 4×12
Conditioning: 25mins
4min x 5 Rounds
15 Box Jump/Step Overs
15 Wall Balls
15 KBS
Cals for Remaining Time
1min Rest Between Rounds
MONDAY
Warm Up:
3min Machine
3min stretch, mobility
4min Air squats, push ups, ring row
Strength: TEST ME!
1RM Bench Press Day
Shoulder Accessory
A1: DB Shoulder Press 3×8
B1: Front Raise 3×10
B2: Rear Delt Fly 3×10
C1: Supinated Bent Row 3×8
Conditioning:
3 Rounds for Time
12 DB Snatches
12 Burpee over DB
12 Cal
12 Dips / Push ups
THURSDAY
00:00–10:00 | Warm-Up
• 400m easy run
• 2 rounds:
• 10 air squats
• 10 scap push-ups
• 20s high knees
• 20s jumping jacks
• 10 alternating lunges
10:00–40:00 | Main Set: Intervals
30min AMRAP:
• 600m Run / Row
• 15 Wall Balls
• 12 Burpees on plate
• 6 DB Devil’s Press 12/8kg
*rest as needed / keep heart below 160bpm
Score = time per round (pace focus + smooth transitions)
40:00–60:00 | Core + Mobility
Grip & Core EMOM x 8 mins
Min 1: 15 Hanging Knee Raises
Min 2: 20s Dead Hang + 10 Renegade Rows
Into
• 2 rounds:
• 20 Russian Twists
• 10 V-ups
• 30s Side Plank/side
WEDNESDAY
Warm Up:
5mins Machine
5mins Mobilise
Strength:
6×3 Clean Pull OR Deadlift
Power:
A1: Jerk 4×4
Accessory
B1: Pendlay Row 4×5
B2: Plyo Push Up 4×8
Conditioning: 20mins TOTAL
13xAMRAP
6 Clean & Jerk
12 Burpee Box Jump
24 KBS
300m Run
2mins Rest
5xEMOM: Skill Work
Pick a Skill
Quality Reps/Practice Tech
Warmup: 10 Mins
2 min stretch
4 Rounds:
1 min Machine
10x B/W exercise: squats, pushups, ring row,
lunges, Hindu Pushups, RDL
2mins Barbell Movement
Strength: 30mins
A. Build to 80% Squat
B. Then: 4 Sets (start at the Squat)
3 Reps of Squat @ 80%
5 Reps of B/W Squat Jumps
8 Reps Kettlebell Swings
10 Reps Low Box Jump AFAP
Conditioning:
12xEMOM
1: 10 Cals
2: 15 DB Hang Clean
3: 20s DB Squat Hold
Core: 3 Rounds
Boat Pose 30secs
20 Heel Taps
MONDAY
Warm Up:
2min Machine
4min Stretch + Mobilise
3min Bodyweight prep
Strength:
Bench Press 5×5 3:1:1
Bench Press Drop Set 2xME
Accessory:
A1: Inverted Row 3×8 3sec Pause
A2: Alternating DB Shoulder Press 3x8es
B1: Skullcrushers 3×15
C1: KB Around the Worlds 3x10es
Conditioning:
Buy-In: 400m
2 Rounds
50 Dubs
30 Wall Balls
50 Dubs
30 TTB
Buy-Out: 400m
FRIDAY – HOLIDAY
THURSDAY – Posterior Chain + Grip Strength Focus
Prep – 10 Minutes (Posterior Chain Priming)
• 3- Minute Row
• 3 Rounds:
• 12 Banded Good Mornings
• 10 DB Romanian Deadlifts
• 30s Hanging from Pull-Up Bar
• Frog Stretch – 30s
Strength
• Deadlift or Squat – 5×2 @ 87.5%
• Seated Box jumps – 5×2
• Strict Pull-Ups into Chin ups – 3 sets
Accessory – (Posterior Hypertrophy)
• Deficit RDLs – 3×10
• Barbell Shrugs – 3×20
• Barbell Glute Bridges – 3×12
Conditioning – 8 Minutes
AMRAP 8:
• 10 Russian KB Swings (32/24kg)
• 8 Cal Row
• 6 HSPU
Goal: Keep moving fast under fatigue
WEDNESDAY PM: “ENGINE BUILDER”
— Running + Conditioning Combo
Goal: Improve aerobic capacity and running efficiency under fatigue.
00:00–10:00 | Warm-Up
• 400m easy run/ row
• 2 rounds:
• 10 lunges (bodyweight)
• 10 air squats
• 20s high knees
• 20s butt kicks
• 10 wall balls (light)
10:00–45:00 | Main Set: Intervals + Functional Work
Every 8 mins x 4 rounds
(work ~6 mins, rest ~2 mins)
• 800m Run/Row
• 20 Wall Balls
• 15 Burpee jump forward backs
• 10 Box Step Overs (with DBs)
45:00–60:00 | Core Finisher + Core Circuit (2 rounds):
• 20s plank
• 10 V-ups
• 20s side plank/side
• 10 weighted sit-ups
WEDNESDAY AM
Warm Up:
3min Machine
3min Mobilise
3min BB movements/Prime
Strength: Clean w/ Liftoff Focus
15xEMOM
0-5: “Clean” Deadlift x4
5-10: Clean Pull x4
10-15: Hang Clean x2
Accessory + Power:
A1: Deficit Deadlift 3×6
B1: Tall Box Jump 3×3
B2: Hanging Knee Raises 3×10
Conditioning:
4 Rounds For Time:
20 DB Alt Snatches
10 Burpee over DB
20 Wall Ball
10 TTB
TUESDAY – Lower Body Strength & Explosive Power
Prep – 10 Minutes (Blood Flow + Hip)
• 3—4 Minute Machine building effort
• 2 Rounds:
• 10 Kettlebell Swings
• 8 Cossack Squats
• 6 Hang Clean
• Stretch
• Wrists / Hips
Strength – (Heavy Load + Dynamic Transfer)
• Power Clean – 4×2 @ 85-90%
• Box Squat – 4×5 @ 80%
Accessory – (Glute + Hamstring Strength)
• Bulgarian Split Squats – 3×8/leg
• Nordic Curls – 3×6-10
• Standing Calf Raises – 3×25
Conditioning – Power Capacity
12xAMRAP
• 8 Deadlifts 60/35
• 6 Box Jumps
• 4 Clean
• 200m Row
Rest: Increase the weight
Goal: Increase weight each round.
MONDAY
Warm Up:
2min machine
2min stretch
2min machine
4min PRIME
• 12 Band Pull-Aparts
• 10 Slow Eccentric Push-Ups
• 10 DB Rows
• BANDED Shoulder Pass-Throughs
Strength – (Push + Pull ):
3×5 Push Press
3x sets
2 jerk + Spilt Jerk
Weighted Pull-Ups – 4×5
Accessory:
A1: Pallof Press 3×8
A2: Ring Dip / weighted push up 3×10
B1: Alternate Front + side Raise 3×12
B2: DB Standing Side Crunch 3×15
Conditioning:
13xAMRAP
3 – 6 – 9 – 12 – 15 – 18 etc.
STOH 60/35
Machine Cal
HR Pushups
Burpee Pull Up OR BMU
FRIDAY – Low-Impact Cardio Bodybuilding
Prep – 10 Minutes (Mobility + Aerobic Primer)
-
3-Min Easy Spin Bike
-
3 Rounds:
-
10 DB Floor Press
-
12 Tempo Goblet Squats
-
15 Banded Pull-Aparts
-
Strength & Hypertrophy – 35 Minutes (Aerobic + Pump Blend)
Pick Two Strengths – 3 sets
-
Front/Back Squat – 12 reps
-
Sumo Deadlift – 10-12 reps
- Strict Press – 10-12 reps
-
Db Bench Press– 10-12 reps
4 Giant Sets (Minimal Rest): Pick 2 things
-
Glute Bridge x12
-
DB Alternating Bench x8es
-
Seated DB Arnold Press – 10-12 reps
-
Single Arm DB Row x10es
-
Lying Hamstring Curls – 15 reps
-
Elevated Spilt Squats 12
Conditioning –
(Low Impact Zone 2 Flow)
E3Mx4 – 12 Total
-
50s Row @ Moderate
- 9 Bicep Curls
-
12 Lateral Raises
-
15 Banded Tricep Pressdowns
THURSDAY
Aerobic Hyrox Engine Focus
Prep (4 minutes – Dynamic Warm-Up & Movement Prep)
• 10 Wall balls
• 20m Farmer Carry
• 10 Lunges
• 5 burpee
Hyrox Conditioning
Part A – Aerobic Power Intervals
EMOM x 12 (Alternating)
* Min 1: 150m-250 Row+ 6 Wall Ball
* Min 2: 6-8cal Bike + 6 Burpee
Focus: Hold consistent splits
Part B – Functional Endurance Builder (20-25 Minutes)
4 Rounds for Quality (No Score)
* 25 Sissy Squats
* 80m Farmer’s Carry (2×24/16kg KBs)
* 15 Box Step Overs (Weight Optional)
* 12 Cal Row
* Rest 90 seconds between rounds
Goal: Maintain form under fatigue, zero red-lining
Part C – Remaining time, keep a constant pace on machine, run
WEDNESDAY
Warm Up:
3mins Machine
5mins – One Set
Max Good morning, glute bridges, RDL, Bent Row, Hang Clean, Strict Press
Strength:
Deadlift 4×5
Accessory
A1: DB RDL 3×8
B1: BB Bent Row 3×8
C1: 3x Max Russian Twists
Conditioning:
12xEMOM
M1: 60 Double Unders / Machine
M2: 8 Clean
M3: 10 HSPU
2mins Rest
5X EMOM Skill Work:
Pick a Gymnastics skills e.g.
TTB, Pull up, HSPU etc
Perform Quality Reps for 30secs, 30secs rest
TUESDAY– Lower Body Strength & Power Output
Prep – 10 Minutes (Blood Flow + Mobility Activation)
* 3-Minute AirBike building effort
* 2 Rounds:
* 10 Kettlebell Swings
* 8 Goblet Squats (controlled tempo)
* 10 Glute Bridges
Strength – 35 Minutes (Absolute & Dynamic Strength)
* Power Clean – 5×2 @ 80-85%
* Box Squat – 4×6 @ 70%
* Reverse Lunges (Barbell or DB) – 3×10/leg
* Nordic Curls – 3×15
* Standing Calf Raises – 3×20
Conditioning – 10 Minutes (Explosive Repeat Capacity)
* 5 Power Cleans (60/40kg)
* 5 Box Jumps (High)
* 10 Cal Assault Bike
1-2min Rest
Add Weight Each Round
Needs to be Heavy so deadlift if needed.
MONDAY
PREP
2min machine
2min stretch
2min machine
2 Rounds
12 Banded Face Pulls
10 Push-Ups
12 Dumbbell Rows
Banded Shoulder Dislocates x 10
Strength: Upper Push
Bench Press 5×3 @ 82.5%
Accessory: 3 Sets
A1: Deficit Pushups x15
A2: Banded Triceps x20
B1: Weighted Pullups x6
B2: DB Shoulder press x10
Conditioning:
50, 40, 30, 20, 10
Double Unders
Wall Balls
Single DB Hang Clean
10Cal Row
FRIDAY
PREP
3min Machine
3min stretch, mobility
4min AMRAP
Air squats, push ups, ring row
Strength: Bodybuilding 20mins
A1: Back Squats 4×10
A2: max Banded Hamstring curls
B1: DB Incline Bench 4×10
B2: max Db Prone Rows
Accessory: Pick 3 for Giant Set 15mins
RDL x12
Bent Row x10
Bulgarian Split Squat x8
DB Chest Fly x15
Calf Raises x20
Bicep Curl x12
Cardio/Finisher:
12min Amrap
Any machine,
every 20 cal,
ALTERNATE BETWEEN
20 v-ups
10 HSPU
THURSDAY – Deadlifts & Posterior Chain Power
Prep (10 Minutes – Posterior Chain Activation & Mobility)
* 3-Minute Machine (Easy to Moderate Effort)
* 2 Rounds:
* 4 Hang Clean
* 8 Banded Good Mornings
* 10 Banded Hamstring Curls
* 15 Glute Bridges
Strength (30 Minutes – Posterior Chain Focus)
* Barbell Cycling 10-8-6-4-2
Clean or Snatch
* Front Squat: 4×6 @ 72.5%
* Strict Pull-Ups: 3×8 (Weighted if Possible)
Accessory (CORE)
Coaches Choice…
Conditioning (12 Minutes – Power & Capacity)
15xAMRAP
* 8 Clean and Jerk 50kg/30
* 10 Box Step-Ups (Weighted)
* 80 Double Unders
Rest 1min
WEDNESDAY
Aerobic Hyrox Engine Focus
Prep (4 minutes – Dynamic Warm-Up & Movement Prep)
• 10 Wall balls
• 20m Farmer Carry
• 10 Lunges
• 5 burpee
Base Building
4min On / 1min off
3min On / 1min off
2min On / 1min off
*Build each set increasing intensity.
(This could be RPM, cals pr hour etc)
Hyrox Conditioning
For Time: We Run/Row together.
* 1000m Row / Run
* 100 Sissy Squats 16/12kg
* 200m Farmer’s Carry (24/16kg)
* 1000 Row/ Run
* 200 Wall Balls (3kg/6kg)
* 100m Burpee Broad Jump
* 1000m Row / Run
* 100m Lunges (10/20kg)
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TUESDAY – Strength & Explosive Power
Prep (10 Minutes – Warm-Up & Mobility)
* 2-3 Minute Row (Gradually Increasing Effort)
* 3 Rounds:
* 10 Kettlebell Swings
* 5 Hang Clean
* 10 Lunges
* 5 box Jumps
Strength (Lower Body Strength & Power)
EMOMx9mins
* Power Clean Waves
3, 2, 1 @ 75-80%
* Box Squat: 4×6 @ 70%
(Focus on Speed & Control)
Accessory Work (Hypertrophy)
* Bulgarian Split Squats – 3×10/leg (Weighted)
* Good Mornings – 3×12
Conditioning (Anaerobic Power & Capacity)
Every 4 Minutes x 4 Rounds:
* 20 Deadlift @60/35kg
* 10 Box Jump Overs (24/20”)
* 10 Hang Clean
* 200m Run
MONDAY – Upper Body Strength & Endurance
Prep (10 Minutes – Warm-Up & Activation)
• 5-Minute Bike (Gradual Effort Build-Up)
• 3 Rounds:
• 10 Banded Pull Aparts
• 12 Dumbbell Floor Press
• 10 Banded Face Pulls
Strength (20Minutes – Upper Body Strength)
• Build to a Heavy Clean and Jerk
or just a jerk. The jerk is the priority.
• A1. Strict Press: 4×5 @ 75%
• A2. Strict Pull-Ups: 4×6
(Add Weight if Possible)
Accessory Work
(10 Minutes – Hypertrophy & Muscle Balance)
• B1. Arnold Press – 3×12
• B2. Weighted Inverted Rows – 3×15
• B3. Dumbbell Lateral Raises – 3×15
Conditioning (20 Minutes – Upper Body Endurance & Stamina)
10-Minute AMRAP:
• 10 Dumbbell Bench Press
• 12 Calorie Row
• 10 Burpe bar hop
• 10 pull ups
Rest 3 Minutes, then:
5-Minute Max Reps:
10-20-30- etc Double unders
5-7-9-11 etc Handstand Push-Ups
(Scale to Pike or DB Press)
SATURDAY
9xEMOM
M1: 8 Cals
M2:3 Burpe + 6 Squats+ Dead Hang
M3:5 Push Ups + 5 Ring Row
3 sets
5-3-1
Squat, Deadlift, Bench
PICK UPPER OR LOWER
Lower
12,10,8 Good Mornings
50 Bulgarian split Lunges
*Each Break complete
10 BB Glute Bridges
Upper
12,10,8 BB Push Press
50 Ring Row
*Each Break complete
max banded tricep extensions
PARTNER WOD
75 cal
50 Deadlift
50 Burpee over bar
50 TTB
75 Cal
Friday: Low-Impact Functional Bodybuilding & Aerobic Work
Prep (10 Minutes – Warm-Up & Mobility)
• 5-Minute Bike or Row
(Gradually Building Intensity)
• 3 Rounds:
• 10 Tempo Goblet Squats (3-1-1)
• 12 Dumbbell Floor Press
• 15 Banded Face Pulls
• 20 Alternating Banded Step-Outs
Strength & Hypertrophy (30 Minutes – Controlled Strength & Volume Work)
4 Giant Sets (Minimal Rest Between Movements):
1. Lower Body: 12 Heel-Elevated DB Goblet Squats (Controlled Tempo)
2. Upper Body Pull: 10-12 Single-Arm Dumbbell Row
3. Upper Body Push: 10 Seated Arnold Press
4. Posterior Chain: 12-15 Dumbbell RDLs
5. Core: 15 Hanging Knee Raises
Rest 60-90s Between Rounds
Conditioning Finisher
(15 Minutes– Aerobic Capacity & Muscular Endurance)
12-Minute EMOM:
• Minute 1: 60s ZONE 2 Effort Bike
• Minute 2: 15 DD Elevated Split Squats (Each Side)
• Minute 3: 15 Dumbbell Bench Press
Prep (10 minutes – Hip Mobility & Power Prep)
• Cardio: 2 min Machine
• 2 Rounds:
• 10 RDL
• 8 STOH
• 10 Bent Row
• 8 Hang Clean
Strength (Olympic Lift Focus)
• Clean: 6xEMOM
3 Cleans (building)
Into
Clean Pulls / Deadlift 4xEMOM
4 Pulls
• DB Bench: 4×8-12 (working sets)
Accessory (8 minutes – Posterior Burnout)
• Barbell Hip Thrust: 3×10
• Banded Hamstring Curl: 3×12
OR
• Bent Row 3×10
• Banded Tricep Extensions 3xME
Conditioning
(20 minutes – Partner Sprint & Strength)
Partner AMRAP 14:
• 10 Cal (hard)
• 5 Power Cleans
• 10 HSPU
• 50 Double Unders
*You go, I go. Round for Round
Aerobic Hyrox Engine Focus
Prep (8 minutes – Dynamic Warm-Up & Movement Prep)
• Cardio: 3 min Row (Moderate Pace)
• 2 Rounds:
• 10 Wall balls
• 20m Farmer Carry
• 10 Lunges
• 5 burpee
Base Building
3 Sets – Machine.
4min On
90sec Off
*Build each set increasing intensity.
(This could be RPM, cals pr hour etc)
We’ve increased it by 1min from last week!
Hyrox Conditioning
(30 Minutes – Endurance Zone 2)
*please complete at zone 2
130bpm – 150bpm. Go as fast as your heart rate says.
30xEMOM
(Work for 50 seconds, Rest for 10 seconds
5 Rounds Each Station
1. Row (Max Distance as per HR)
2. Walking Lunges 15/10kg
3. Farmer’s Carry (24/16 kg
4. Bike
5. Wall balls
6. Burpee Broad Jumps
TUESDAY
Prep (12 minutes – Movement Prep & Mobility)
• Cardio: 3 min Row (Moderate Pace)
• 3 Rounds:
• 10 Banded Good Mornings
• 8 Cossack Squats
• 1:00 Couch Stretch
Strength (Power & Squat Progression)
• Back Squat: 4×5 @ 75/77.5/80/82.5%
• 4×3 Broad Jumps
Accessory (Posterior Chain Hypertrophy)
• Barbell RDL: 3×10
• Standing Calf Raises: 3×20
Conditioning
For Time
• 50 Deadlifts 80/50
• 40 Toes-to-Bar
• 30 Burpee Over Bar
• 40 Sand Bag Squats
• 50 HR Push Ups
MONDAY
Push Strength & Core Stability
Prep (10 minutes – Shoulder Prep)
•Cardio: 3 min Bike (Light Pace)
•3 Rounds:
•8 Dumbbell Arnold Press
•8 Ring Row
•10 PVC Shoulder Pass-Throughs
Foam roll Lats
Strength (Upper Push)
• Bench Press OR Jerk
4×6@72.5/75/77.5/80%
Accessory
(Shoulder & Core Stability)
• Dumbbell Z-Press: 3×12
• Dumbbell renegade rows: 3x6ES
• Lateral Raises: 3×15
Core ( Midline Endurance)
3 Rounds:
•20 Sit-Ups
•10 Hanging L-Sit Holds (10 sec)
•30 Russian Twists (Med Ball)
Conditioning
(10 minutes – Short Burst Power Work)
For Time (Cap 10 mins):
• 10-8-6-4-2 Burpee Box Jump over
• 5,4,3,2,1 Strict Handstand Push-Ups
•200m Row
WEEK ONE
FRIDAY
Prep (10 minutes – Hip & Shoulder Prep)
• 3 Rounds:
• 200m Bike
• 10 Push ups
• 10 Samson Stretch (Each Side)
• 15sec chin up dead hang
• 15sec chin up hold
Strength (28 minutes )
• Bench Press: 4×6 @ 70/72.5/75/77.5% (Controlled descent)
• Weighted Chin ups 4×5
• Front Squat 4×5 @ 72.5/75/77.5/80%
• Build to heavy 8 RDL
Accessory (8 minutes – Core)
• 50 baby Crunches
• 40 Side Crunches
• 30sec Side plank x3
• remaining time max v-ups
Minor Accessory
3 Rounds:
• 15 bicep curls
• 10 hammer curls
• 20 banded tricep extension
THURSDAY
Posterior Power & Partner Challenge
Prep (10 minutes – Hip Mobility & Power Prep)
• 2 Rounds:
• 200m Row
• 10 RDL
• 8 Hang Clean
• 6 Jerk
• 4 Front Squat
Strength (25 minutes – Olympic Lift Focus)
• Clean/Snatch
6 Min Window
* Build to heavy Hang Power + Clean / Snatch
4xEMOM
* 2x Squat Cleans
2min Window
• Build to heavy single Squat Clean / Snatch
4xEMOM
• 3 Clean/Snatch Pulls
Accessory (8 minutes – Push Power)
• 5×5 Jerk
Conditioning (12 minutes – Partner Sprint)
Partner AMRAP 12:
• 20 Thrusters
• 30 Sumo Deadlift High Pull
• 40 Pull Ups
WEDNESDAY : Aerobic Hyrox Engine Focus
Prep (8 minutes – Dynamic Warm-Up)
• 2 Rounds:
• 200m Row
• 10 Wall Balls
• 10 DB RDL
Base Building
4 Sets – Machine.
3min On
1min Off
*Build each set increasing intensity.
(This could be RPM, cals pr hour etc)
We’ve increased it by 1min from last week!
Hyrox Conditioning
(350 minutes – Long Aerobic Capacity)
Partner Workout – AMRAP 30:
• 800m Row (Together )
• 40 Wall Balls
• 40 Farmer’s Carry
• 40 Box Step Ups
• 40 Calorie Bike
Switch as needed. Maximize steady-state effort
TUESDAY: Posterior Chain & Pull Strength
Prep
(12 minutes – Hip & Hamstring Focus)
3 Rounds:
• 250m Row
• 8 Banded Hamstring Curls
• 10 BB Back squats
• 1:00min Couch Stretch
(Each Side)
Strength (28 minutes – Pull & Posterior Chain)
• Deadlift: 4×5 @ 72.5/75/77.5/80%
(Flat back, controlled pull)
• Box Squat: 5×4 @ 65/70/75/75/77.5%
(Explosive off the box)
Accessory (10 minutes – Posterior Isolation)
• single leg DB RDL: 3×10/leg
• BB Calve Raises: 3×15
Conditioning
For Time:
• 21-15-9:
• Box Jumps
• Toes-to-Bar
Into
• 21-15-9:
• Bike
• Kettlebell Swing
MONDAY
Push Strength & Upper Body Hypertrophy
Prep (10 minutes – Shoulder & Core Activation)
• 3 Rounds:
• 200m Bike
• 8 Dumbbell Arnold Press (Light)
• 10 Banded Face Pulls
• 15 Hollow Body Hold (Seconds)
Strength (25 minutes – Overhead Strength)
• Strict Press: 4×6 @ 70/72.5/75/77.5% (Focus on bracing and tempo)
• Jerk: 5×2 @ 70/75/77.5/80/85% (Speed under the bar)
Accessory (12 minutes – Hypertrophy & Stability)
• Dumbbell Incline Press: 3×12
(Control the eccentric/ 3x 20kg plates under bench)
• Lateral Raises: 3×15
(Burnout set)
• Weighted Ring Rows: 3×10
Conditioning (13 minutes – Power Endurance)
AMRAP 13:
• 12 Clean and Jerks @50/30
• 15/12 Calorie Row
• 9 Burpee over bar
• 50 Double Unders
LSKD
Prep
2 Rounds:
200m Row / Run
20 Mini Band Squats
10 Clam Shells Each Side
8 Ring Row
6 DB Hang Clean and Jerk
30sec Plank
STRENGTH 8xEMOM
Over 8mins: Build to a heavy triple starting at 50%
Squat – Front Or back
Accessory (8 minutes – Posterior Burnout)
Barbell Hip Thrust: 3×10
Banded Hamstring Curl: 3×12
Conditioning -
Partner AMRAPx15
200m Run/ Row (Together)
30 DB Hang Clean & Jerk
20 Box Jumps 24/20”
30 Wall Balls
*Single DB 22.5/15kg
FRIDAY – A DAY FOR STRENGTH
PREP
5min Machine
2min Foam Roll
3min Stretch
A. Light to Heavy
10-8-6-4-2 -13min cap
Sumo Deadlift, Sumo Squat or Bench
*If you bench, pick wide or close grip
B. Build to a heavy: -9mins cap
High Hang Clean + Low Hang Squat Clean OR Snatch
C. Complete – 9min cap.
50 Sissy Goblet Squats
Each Break Complete
8 Dual DB RDL
D. 4 sets- 9min cap
10 10 V-Ups
12 Hang Knee to chest
15 Russian Twists
EXTRA
60 BB Bicep Curls
INTO
50 Hammer Curls
Each Break: Max Dips
Posterior Power & Partner Challenge
Prep (10 minutes – Hip Mobility & Power Prep)
• 2 Rounds:
• 200m Row
• 10 Hang Squat cleans
• 8 Banded Hamstring Curls
Strength (25 minutes – Olympic Lift Focus)
• Clean:
5×3 @ 70/75/80/80/85% (Technique & power)
• Deadlift or Squat:
4×5 @ 72.5/75/77.5/80%
• Jerk
4×5 @ 72.5/75/77.5/80%
Accessory (8 minutes – Posterior Burnout)
• Weighted Calve Raises 4×15
• Banded Hamstring Curl: 3×12
Conditioning (12 minutes – Partner Sprint)
Partner AMRAP 12:
• 200m Run (Together)
• 10 Power Cleans
• 8 Box Jump Overs 30/24”
*increase weight each round
WEDNESDAY – Long Conditioning
PREP
1min Mchine
10 Ring Row
5 burpee
10sec Pull Up Hold
10 Kipps
1min machine
20sec Dead Hang
A. 12xEmom
Minute1: 6-9 Cal easy/moderate
Minute2: 3-10 Gymnastic.
Pick a movement / rep scheme
TTB, Bar Muscle-up, Pull Up, HSPU, HSW etc.
Dial in the skill. One you haven’t done in a while.
–
B. 4 Sets – Machine Capacity
2min On
1min Off
*Build each set increasing intensity.
(This could be RPM, cals per hour etc)
C. For Time
15-12-6-3 Calories
30-24-12-6 S/A Devil Press 17.5/8kg
60-48-24-12 Wall Balls
*Our goal is large sets with limited breaks
———————
TUESDAY
Prep
8 Dumbbell Arnold Presses
10 Ring Rows
200m
10 Push ups
20sec pull up hold
8 cal
Strength
Strict Press: 4×5 @ 72.5%
Bench Press: 4×8 @ 70%
Accessory
Banded Lateral Raises: 3×15
Chin-Ups: 3×10
Bicep Curls: 4×15
Conditioning – EMOM 16
Minute 1: 5 Jerk
Minute 2: 12/9 Calorie Row
Minute 3: 10/6 Handstand Push-Ups
Minute 4: 12 Pull ups
Monday: Posterior Chain & Engine Focus
PREP
3 Rounds:
10 Kettlebell Swings (Heavy)
200m Run
–
5 burpee
10 hang clean
5 squats
Strength
Hang Power Clean: 4×2@ 90%
4xEMOM
3 Hang Squat Cleans
Romanian Deadlifts: 4×8
Accessory
Barbell Hip Thrusts: 4×12
Banded Hamstring Curls: 4×12
Conditioning – Partner AMRAP 18:
Partner A: 400m Run / Row
Partner B:
50 Double Unders
8 Deadlifts
10 Burpee Bar hops
FRIDAY
PREP
5min Machine
2min Foam Roll
3min Stretch
10-8-6-4-2 -13min cap
Deadlift, Squat or Bench
Build to a heavy:
Hang Clean + Squat Clean OR Snatch
-9mins cap
Complete – 9min cap.
30, 40, or 50 Strict Press
Each Break Complete
6-8 Barbell Bent Row
4 sets- 9min cap
10 BB Step Back Lunges
15 Sissy Squats
1 Warm up @BW, 3 working sets weighted.
60 Bicep Curls
INTO
50 Hammer Curls
Each Break 15 bicep curls @50%
THURSDAY
PREP
100m Row
5 Hindu Push-ups
150m Row
5 Wall Ball
200m Row
5 Burpee
AEROBIC CAPACITY / HYROX
E10Min x 3
400m Row
800m / 600m /400m Run
40 Wall Balls / Burpee BJ
Remaining time Max Farmers Carry
*Complete below 160bpm HR. Should be moderate pacing at best.
Each round alternate between WB and Burpee
COMPREMISED STRENGTH
3 Sets
5-3-1
Squat, Deadlift, Bench
WEDNESDAY
PREP
2 rounds
10 Good Mornings (Empty Barbell)
10 cal
30-Second Dead hang
–
2 rounds
5 RDL
5 Push Press
——————————
PULLING CAPACITY
6xEMOM
3 deadlifts @70% above
Into
4min cap
Build to heavy single
———–
STRENGTH
Build to heavy Push Press / Jerk
———–
ACCESSORIES
Banded Face Pulls: 3×15
BB Good Morning / RDL 3×8
———–
CONDITIONING
Partner workout
*single db 22.5/15kg
50cal BIKE
80 DB SNATCHES
80 DB FRONT RACK LUNGES
80 DB STOH
50cal BIKE
30/22.5kg
50 DB SNATCHES
50 DB FRONT RACK LUNGES
50 DB STOH
50 Bike
TUEADAY
2Rounds:
10 Kettlebell Swings
8 Strict Pull-Ups
200m Row
–
Thoracic stretch
10 bent row
10 hang clean
10 front squats
Hang Power Clean: 4×4 @ 82.5%
Build to heavy strict Pull up
DB Bench Press 15,12,9,6,6
Single Arm DB Rows 3×10
Partner A: 500m Row
Partner B: 8 Hang Snatch + 10 Burpee Over bar
Switch every round
MONDAY
3 Rounds:
12 Goblet Squats
8 push ups
6 Calorie Bike—
–
10 clean
8 front squats
6 jerks
Front Squat / Back squat 6×3@ 85%
Strict Press: 4×8 @ 80%
Bulgarian Split Squats: 3×12/leg
PUMP
100 Banded Tricep extensions
Each break max pushups
AMRAP X ….
4 OR 8 Clean And Jerk
6 Box Jumps 30/24”
8 HSPU
200m ‘recovery run’
*4 clean and jerk = increase weight each round
8 = stay the same 50/30