[ Monday 17.11.2025 ]
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 5 ]
10×10 1:00 rest between sets
1. DB Bulgarian Split Squat (5 left 5 right leg )
——
2. DB Bench Bent Over Row ( 5 left 5 right arm )
——-
3.DB Elevated Deadlift
HYROX
Dynamic Warm Up
AMRAP 30
25 Shuttle Run 25ft
20 Wall Balls
15 KB Swings 24/16
10 Burpee Broad Jump
Midline 2 sets
1:00 Plank
20 Sit Ups
1:00 Plank
20 Hollow Rocks
[ Tuesday 18.11.2025 ]
CROSSFIT
Bike Warm Up
Tekkers: Bench Press 3-2-1
WOD
21-18-15-12-9-6-3
Barbell Bench Press 70/47kg
Cal C2B
HYROX
Stretch & Mobility
Warm Up movements of the day
METCON
[ 6 Rounds of ]
1:00 MaxReps Row
1:00 Max Reps Ski
1:00 MaxRep Bike
1:00 MaxRep Shuttle Run
Rest 1:00 between rounds
[ Wednesday 19.11.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4
AMRAP 6
- Max Cal Row
Rest 3:00
AMRAP 6
- Max Synchro Burpee Over Hurdle
Rest 3:00
AMRAP 6
3. Max Cal Ski
Rest 3:00
AMRAP 6
- Max Synchro DB Box Step Over 22/15kg
Rest 3:00
AMRAP 6
- Max Cal Echo Bike
BARBELL CLUB
Barbell Warm Up
“ Clean & Jerk “
Push Press + Power Jerk 5@35% 4@40% 3@45%
Muscle Clean 5@40% 4@50% 3x@60%
Clean Pull 3@50% 3@60% 3x@70%
Front Squat with 3 sec pause 3@60% 2@70% 1@80%
Main Set
Squat Clean & Jerk
3@50% 3@60% 2@70% 2@75% 1-1 @80% 1@90%
[ Thursday 20.11.2025 ]
CROSSFIT
Warm Up :
Tekkers : Deadlift 3-2-1
WOD
AMRAP 18
9 Deadlift 80/55kg
12 T2B
15/12 Cal Row
HYROX
Strength :
Bent Over Row 5×5 ( body weight )
Partner WOD
50 Burpee Box Jump Over
50 Cal Ski
50 Wall Ball
25 Burpee Box Jump Over
25 Cal Ski
25 Wall Ball
*One Partner hold dual kb 24/16kg
*One Partner working
*Swap Any time
[ Friday 21.11.2025 ]
CROSSFIT
Warm Up :
Tabata Double Unders
Tekkers : Squat Snatch
WOD
10-20-30-40-50-60-70-80-90-100
Double Unders
1-2-3-4-5-7-8-9-10
Squat Snatches 60/40kg
HYROX
Stretch & Mobility
Strength :
Sand Bag Carry 5x15m ( heavy )
Metcon
Every 4:00 x 5
15 OH Walking Lunges 20/12kg
12 DB Box Step Up 20/12kg
9 Burpee Over DB
[ Saturday 22.11.2025 ]
CROSSFIT
Gymnastic Warm Up
Skill HSPU , Pistols , Pull Ups
WOD
“ Mary “
AMRAP 20
5 HSPU
10 Pistols
15 Pull Ups
BARBELL CLUB
Barbell Warm Up
“ Snatch “
Snatch Balance + OHSquat 5@35% 4@40% 3@45%
Muscle Snatch 5@40% 4@50% 3x@60%
Hang Snatch High Pull 3@50% 3@60% 3x@70%
Snatch Deadlift 3 sec pause 3@60% 2@70% 1@80%
Main Set
Squat Snatch
3@50% 3@60% 2@70% 2@75% 1-1 @80% 1@90%
HYROX
Dynamic Running Warm :
1600m AFAP
Metcon
-4:00 Row
1:00 Burpee
1:00 Sit Ups
1:00 Lunges
1:00 Plank
-3:00 Row
1:00 Burpee
1:00 Lunges
1:00 Sit Ups
-2:00 Row
1:00 Burpee
1:00 Lunges
-1:00 Row
1:00 Burpee
[ Sunday 23.11.2025 ]
BATTLE CANCER SCOTLAND ‘25
SIMULATION TEAM OF 4
9 STATIONS
5MIN OF WORK – 5MIN REST
NEW HEAT EVERY 5 MIN
GYMNASTICS
New Cycle
Week 7
HSPU
BMU
Rope Climb
