Monday 28.07.2025
CROSSFIT
Stretch Flexibility
Warm Up : 5 Rounds “Cindy”
WOD ( 21min Total )
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bmu / c2b
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bmu / c2b
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bmu / c2b
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 70kg barbell and a 24-inch box
♂ 100kg barbell and a 30-inch box
HYROX Foundational
Dynamic Warm Up
“HYROX Fight Gone Bad”
4 Rounds for Total Reps
1:00 Max Wall Ball
1:00 Max Box Jump
1:00 Max Ski Cal
1:00 Max Burpee
1:00 Max Row Cal
1:00 Rest
Tuesday 29.07.2025
CROSSFIT
Go WOD 10 min
Warm Up : 2 Sets
500m Bike
10 Empty Bar Power Jerk
10 Empty Bar OHS
:30sec OHS Hold at the bottom
Wendler W6
-OH Squat
2 Sets
5x@70 3x@80 1x@90%
——
-Power Jerk
5x@70 3x@80 1x@90%
*Add 2.5kg to your previous weight
HYROX Endurance
Stretch & Mobility
Strength
Build to heavy 3-2-1 Front Squat
Partner WOD
AMRAP 20
Partner 1: 200m Run with Med Ball 9/6kg
Partner 2: Accumulate Max Cal Ski
*Swap when partner returns from run
Score = total ski distance
Wednesday 30.07.2025
CROSSFIT
Go WOD : 10min Activation
Skill T2B
WOD
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alt dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alt dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alt dumbbell snatches
RX 30/20
Barbell Club
Snatch Tekkers :
Snatch Pull
Muscle Snatch
Snatch Balance
OHS
——
Main Set
6×6@60% Snatch
HYROX Complete
Strength:
Build to heavy 3-2-1 strict press
Metcon:
EMOM 20 “Ascend”
1. 10/8 Cal Bike
2. 10 Box Step Up
3. 10/8 Cal Ski
4. Rest
*Increase all movements by 2 reps after each completed round (eg. 10-12-14-16-18 Cals)
Thursday 31.07.2025
CROSSFIT
Go WOD 10min
Strength Bench 5-3-1
WOD
4 Rounds
50 Air Squats
15 Bench Press 70/45kg
HYROX Strength
Farmer Walk 4x30m ( Heavy )
Bulgarian Split Squats DB 3×7/7 (2x30x20kg)
Barbell Pendlay Row 4×7 (75/50kg)
DB Alt Shoulder Seated Press 3×7/7 (22/15kg)
Barbell Back Alt Reverse Lunges 4×10 (75/50kg)
Sled Pull 5×10 ( Heavy )
Friday 1.08.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up “ Tabata “
Empty Bar Thrusters
Swings
WOD ( week 3 )
24-20-16-12-8
Thrusters
Pull Ups
*rest 1:00 after completed full set
RX 50/32kg
HYROX
Strength
SUPERSET ( 3 rounds)
12 Dumbbell Bent-Over Row
10 Dumbbell Hammer Curl
Max Reps Strict Pull-Up
Metcon
7 Rounds 1:30 On / 1:00 Off
14/11 Cal Row
Max Wall Ball in Remaining Time
*Score = total number of wall balls
Saturday 2.08.2025
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
AMRAP 7 (50/35)
7 Hang Power Snatch
7 OHS
Rest 2:00
AMRAP 7 ( 70/50)
7 Hang Power Clean
7 Front Squat
BARBELL CLUB
Clean & Jerk Tekkers :
Clean Pull
Muscle Clean & Press
Front Squat
Sots Split Jerk
——
Main Set
6×6@60% Clean & Split Jerk
HYROX
Dynamic Warm Up
Skill Double Unders
Metcon
50-40-30-20-10
Cal Row
Cal Ski
Double Unders
Sunday 3.08.2025
HYROX Foundational
Dynamic Warm Up
Metcon
“LOREDO”
6 Rounds FOR TIME:
24 Air Squat
24 Push-Up
24 Walking Lunge
400m Run
GYMNASTICS
New Skill ( W5)
Go WOD
OH Stand
Midline
Hanging
—-
Movemax Of the Day
HS Walk
Bar MU
EMOM 12
E-Min HS Walk
U-Min BMU
