[ Monday 3.11.2025 ]
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 3 ]
10×10 1:00 rest between sets
ALT Back Split Squat
——
Sumo Deadlift High Pull
——
Barbell Seated Press
HYROX
Dynamic Warm Up
AMRAP 35
5 Burpee Broad Jump
10 Wall Balls
15/12 Cal Ski / Row
25 Sit Ups
30m Farmer Carry 2×30/24kg.
[ Tuesday 4.11.2025 ]
CROSSFIT
Warm Up : 2 Sets
200m Ski
10 Box Step Up
10 DB ALT Hang Swings
20 Single Under
WOD Service Cup w3
6 Rounds
8 DB Box Step Over 20”
12 DB Snatches 22/15
48 Double Unders
HYROX
WOD
AMRAP 30 [ 6 Rounds of ]
40sec Max Shuttle Run – 20sec Rest
40sec Max Wall Ball – 20sec Rest
40sec Max Ski – 20sec Rest
40sec Max Reverse Lunges 30/20kg- 20sec Rest
40sec Max Row- 20sec Rest
[ Wednesday 5.11.2025 ]
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 Hurdle
Rest 3:00
AMRAP 6
3. Max Synchro Grounds To Shoulder 30/20kg
Rest 3:00
AMRAP 6
- Max Cal Echo Bike
Rest 3:00
AMRAP 6
- Max Synchro Deadlift 70/45kg
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 6.11.2025 ]
CROSSFIT
2x Tabata :
Box Step Up
Light Deadlift
Push Ups
Rope Pull Ups
Tekkers Rope Climb
WOD
Buy In 6 Rope Climb
Follow by 3 Rounds
12 Hang Clean & Jerk 50/35kg
15 Front Squat
18 T2B
Buy Out 6 Rope Climb
HYROX
Strength
Back Squat 3×5 ( moderate to heavy )
Deadlift 3×3 ( heavy )
WOD
For Time :
2000/1600m Row
50 Wall Balls
4000/3200m Bike
50 Wall Balls
[ Friday 7.11.2025 ]
CROSSFIT
Warm Up : Shuttle Run Burpee Ladder
4 sets of
20ft + 30ft + 40ft + 50ft + 60ft
Tekkers : Barbell Thrusters
WOD
18-15-9-15-18
Barbell Thrusters 50/35
Facing Burpee Over Barbell
HYROX
Warm Up : AMRAP 5
6 Push Ups 9 Squats 12 Sit Ups
Tekkers : Bench Press
Metcon
Every 4:00 x 5
21 DB Bench Press 2×22/15
15/12 Cal Row
12 Wall Balls
9 Burpee
[ Saturday 8.11.2025 ]
CROSSFIT
Warm Up : Tabata Row / Ski
Tekkers : Power Snatch Clean & Jerk
Partner WOD
AMRAP 21
12 Wall Walk
24 Power Snatch 50/35
48 Cal Ski
Every 3 min including 0;00 perform 18 V-ups
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”
For Time
50 Shuttle Run 25ft
50/42 Cal Row
50 Shuttle Run 25ft
50/42 Cal Ski
50 Shuttle Run 25ft
[ Sunday 9.11.2025 ]
HYROX
Dynamic Warm Up
Partner Metcon [Max Effort ]
2 Rounds
AMRAP 3
Rope Pull Up
-Rest :45
AMRAP 3
Wall Balls
-Rest :45
AMRAP 3
Farmer Walk 2×40/25kg
-Rest :45
AMRAP 3
Echo Bike
-Rest :45
AMRAP 3
DB Push Press 2×22/15
-Rest :45
AMRAP 3
Synchro Shuttle Run 25ft
-Rest :45
GYMNASTICS
New Cycle
Week 5
HSPU
BMU
Rope Climb
