[ Monday 27.10.2025 ]
CROSSFIT
New Cycle :
German Volume Program (GVT)
also known as the “10×10 program” — is a classic hypertrophy (muscle growth) training method that originated in Germany
10 sets of 10 reps
•50-60% of your 1RM (a weight you could normally lift for 15-20 reps)
•Rest 60–90 seconds between sets
•The focus is high volume with moderate weight and short rest periods, pushing the muscles into serious overload.
[ Week 2 ]
10×10 1:00 rest between sets
ALT Front Rack Lunges
•Finish by 3 Sets of 10-8 Front Squat
——
Pendlay Row
•Finish by 3 Sets of 10-8 Strict or Resistance Pull ups
——
DB Bench Press
•Finish by 3 Sets of 10-8 Hand Release Push ups
HYROX
Dynamic Warm Up
“ Metcon “ t.c 40min
50/40 Cal Bike
50 Wall Balls
50 Burpee Over DB
35/28 Cal Bike
40 Wall Balls
40 Burpee Over DB
20/16 Cal Bike
30 Wall Balls
30 Burpee Over DB
[ Tuesday 28.10.2025 ]
CROSSFIT
Warm Up : 2 Sets
4- Inch Worms
40- Single Under
Skill Wall Walk
WOD
2-5-8-11-14
Wall Walk
20-50-80-110-140
Double Unders
HYROX
WOD
AMRAP 30 [ 6 Rounds of ]
40sec Max Cal Row – 20sec Rest
40sec Max DB Snatch 22/15kg – 20sec Rest
40sec Max Burpee – 20sec Rest
40sec Max Ski – 20sec Rest
40sec Max Weighted Lunges 30/20- 20sec Rest
[ Wednesday 29.10.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4
AMRAP 6
- Max Cal Ski
Rest 3:00
AMRAP 6
- Max Synchro Burpee Over the line
Rest 3:00
AMRAP 6
3. Max Synchro Box Jump Over 24/20”
Rest 3:00
AMRAP 6
- Max Cal Row
Rest 3:00
AMRAP 6
- Max Synchro KB Swings
Barbell Club
Barbell Warm Up
“ Clean & Jerk “
Clean Deadlift 1×3@40% 1×3@45% 1x3x@50%
Clean Pull 1×3@40% 1×3@45% 1x3x@50%
Clean Squat 1×3@40% 1×3@45% 1x3x@50%
Jerk 1×3@40% 1×3@45% 1x3x@50%
Main Set
Squat Clean & Jerk
3@50% 3@60% 3@70% 2@75% 2@80%
Front Squat with 3sec Pause ( from clean )
3@70% 3@75% 2@80% 2@85% 1@90% 1@100
[ Thursday 30.10.2025 ]
CROSSFIT
2x Tabata :
Box Step Up
Light Deadlift
Push Ups
Rope Pull Ups
Tekkers Rope Climb
WOD
EMOM 12
Odd Min 7 Unbroken Deadlift 100/70
Even Min 14 Box Jump Over
Rest 5:00
EMOM 12
Odd Min 4 Rope Climb
Even Min 8 Bench Press 70/45kg
HYROX
PARTNER WOD
For Time :
7000/6200m Ski
KB Farmer Walk
Athlete 1: Row
Athlete 2: Farmer Walk 90m 32/24kg
Swap partners at the end of each 90m Walk
90m=6 laps of the big box
[ Friday 31.10.2025 ]
CROSSFIT
Warm Up : Shuttle Run Burpee Ladder
5 sets of
25ft + 50ft + 75ft
Tekkers : DB Thrusters
WOD
18-15-9-15-18
DB Thrusters ( 2×22/15kg )
Double Hop Burpee Over DB
HYROX
Warm Up : Speed rope
Metcon
EMOM 30
50 Double Unders
15 DB Snatch 22/15kg
14 Box Jump Up 24/20”
13/11 Cal Row
Rest 1:00
[ Saturday 1.11.2025 ]
CROSSFIT
Warm Up : Tabata Row / Ski
Tekkers : Power Snatch Clean & Jerk
Partner WOD
Every 3:00
21 Power Snatch 55/35kg
21/18 Cal Ski
Every 3:00
21 Clean & Jerk 72/55kg
21/18 Cal Bike
Every 3:00
18 Power Snatch 55/35kg
18/15 Cal Ski
Every 3:00
18 Clean & Jerk 72/55kg
18/15 Cal Bike
Every 3:00
15 Power Snatch 55/35kg
15/12 Cal Ski
Every 3:00
15 Clean & Jerk 72/54kg
15/12 Cal Bike
BARBELL CLUB
Barbell Warm Up
“ Snatch “
Snatch Deadlift 1×3@40% 1×3@45% 1x3x@50%
Snatch Pull 1×3@40% 1×3@45% 1x3x@50%
Snatch Squat 1×3@40% 1×3@45% 1x3x@50%
OHS 1×3@40% 1×3@45% 1x3x@50%
Main Set
Squat Snatch
3@50% 3@60% 3@70% 2@75% 2@80%
OH Squat with 3sec Pause ( from snatch )
3@70% 3@75% 2@80% 2@85% 1@90% 1@100
HYROX
Dynamic Warm Up Sprints :
“Metcon”
22-20-18-16-14-12-10 cal
Shuttle Run 25ft
Row
Shuttle Run 25ft
Ski
Shuttle Run 25ft
Rest 1:00
[ Sunday 2.11.2025 ]
HYROX
Dynamic Warm Up
Partner Metcon [Max Effort ]
2 Rounds
AMRAP 3
Sled Pull
-Rest 1:00
AMRAP 3
Wall Balls
-Rest 1:00
AMRAP 3
Bike
-Rest 1:00
AMRAP 3
Weighted Lunges 30/20kg
-Rest 1:00
AMRAP 3
KB Swings 32/24
-Rest 1:00
GYMNASTICS
New Cycle
Week 4
HSPU
BMU
Rope Climb
