[ Monday 6.10.2025 ]
CROSSFIT
Final Week before testing “CrossFit Total “
Warm Up :
500m bike – 15 Deadlift – 12 Back Squat – 9 Shoulder Press
Week 10
5@70% 4@75% 3@80% 2@85% 1@90%
Back Squat
Shoulder Press
Deadlift
HYROX
Dynamic Warm Up
Run 400m + 30m Walking Lunges + 15m Broad Jumps
Metcon ( week 3 )
Every 6:00 x 5
Row 500/400m
10 Burpee over the line – 10 Wall Balls – 10 Weighted Lunges 30/20kg
Rest 1:00
[ Tuesday 7.10.2025 ]
CROSSFIT
Warm Up : Midline
1:00 Min Plank
10 DB Snatch Left
1:00 Min Hollow Hold
10 DB Snatch Right
WOD ( Week 2 )
AMRAP 15
10 T2B
10 DB OH Lunges Left Hand
10 T2B
10 DB OH Lunges Right Hand
RX DB 27/20kg
HYROX
WOD
AMRAP 25 [ 5 Rounds of ]
40sec Max KB Swings – 20sec Rest
40sec Max Ski – 20sec Rest
40sec Max Deadlift – 20sec Rest
40sec Max Shuttle Run – 20sec Rest
40sec Max Single DB Thrusters – 20sec Rest
[ Wednesday 8.10.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4 ( two working two resting )
AMRAP 6
- Max Cal Echo Bike
Rest 2:30
AMRAP 6
- Max Synchro Burpee Shuttle Run
Rest 2:30
AMRAP 6
3. Max Synchro DB Ground to Shoulder 30/20kg
Rest 2:30
AMRAP 6
- Max Cal Ski
Rest 2:30
AMRAP 6
- Max Synchro DB Squat 30/20kg
BARBELL CLUB
Barbell Warm Up
“ Clean & Jerk “
Clean Pull 2×5 @40% 2×3@50%
Muscle Clean 2×5@50%
Push Press 2×5@50%
Main Set
Power Clean + Hang Squat Clean
4@40% 3@50% 2@60% 1@70%
Front Squat + Power Jerk
3@60% 2@65% 1@70%
Split jerk 3×3@70%
[ Thursday 9.10.2025 ]
CROSSFIT
Warm Up :
60 Single Unders 6 Rope Pull Up
30 Double Unders 6 Rope Jump Up Pull Up
Tekkers Power Snatch + Rope Climb
WOD
7 Sets every 3min
5 Power Snatch 50/35kg
50 Double Unders
3 Rope Climb
HYROX
Dynamic Warm Up
Metcon
AMRAP 35
900/800m Row
35 Burpee
900/800m Ski
35 Wall Ball
900m Run
35 Lunges
[ Friday 10.10.2025 ]
CROSSFIT
Warm Up : 5 Min
200m Row – 8 DB D-Lit – 6 DB Shoulder Overhead
Skill BMU
WOD
4 Round
9/7 Cal Row + 9 Deadlift + 9 Pull Ups
3 Round
9/7 Cal Row + 7 Deadlift + 7 C2B
2 Round
9/7 Cal Row + 5 Deadlift + 5 BMU
RX 100/70kg
HYROX
Dynamic warm up :
400m Bike – 20 Wall Balls
200m Row – 20 Burpee
Partner Comp WOD
AMRAP 16
800/700m Bike
40m Burpee Broad Jump
800/700m Bike
40 Wall Balls
Transition
At the end of AMRAP 16
100m Farmer Carry 2x32kg 2x24kg
Into –
AMRAP 16
500/400m Row
40m Walking Lunges
500/400m Row
40m Sled Push heavy
*mono-structure movements perform both athletes
*reps and carry distance share
[ Saturday 11.10.2025 ]
CROSSFIT
Barbell Warm Up
DT movements :Deadlift – Hang Clean – Jerk
WOD [ YGIG ]
AMRAP 3
DT Complex 65/45kg
12 Deadlift
9 Hang Power Clean
6 Jerk
Rest 1:30
AMRAP 3
11 Deadlift
8 Hang Power Clean
5 Jerk
70/47kg
Rest 1:30
AMRAP 3
10 Deadlift
7 Hang Power Clean
4 Jerk
75/50kg
Rest 1:30
AMRAP 3
9 Deadlift
6 Hang Power Clean
3 Jerk
80/52kg
Rest 1:30
AMRAP 3
8 Deadlift
6 Hang Power Clean
2 Jerk
85/57kg
Rest 1:30
AMRAP 3
7 Deadlift
5 Hang Power Clean
1 Jerk
90/60kg
*Break at any point , and swap partner as required
BARBELL CLUB
Barbell Warm Up
“ Snatch “
Snatch Pull 2×5 @40% 2×3@50%
Muscle Snatch 2×5@50%
OH Squat 2×5@50%
Main Set
Power Snatch + Hang Squat Snatch
4@40% 3@50% 2@60% 1@70%
Power Jerk From the back + 2 OHS
3@60% 2@65% 1@70%
Snatch Deadlift 5 Sec Pause at power 3×5@70%
HYROX
Dynamic Warm Up
Partner Conditioning
Part a) 5000m Run
Part b) 5000m Ski
*one working one resting split any distance you like
[ Sunday 12.10.2025 ]
HYROX
Dynamic Warm Up
Metcon
Zone 1
3 Rounds of AMRAP 3
7/5 Cal Bike
10 Box Jump Up 24/20”
Rest :30sec between rounds
-Transition 90sec
Zone 2
2 Rounds of AMRAP 2
7/5 Cal Row
7 Weighted Lunges 24/16
Rest :30sec between rounds
-Transition 1:00
Zone 3
2 Rounds of AMRAP 2
7/5 Cal Ski
7m Sled Pull
Rest :30sec between rounds
Zone 4
2 Rounds of AMRAP 2
5 x 50ft Shuttle Run
7 KB Swings 24/16
Rest :30sec between rounds
GYMNASTICS
New Cycle
Week 1
HSPU
BMU
Rope Climb
