[ Monday 8.12.2025 ]
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 8 ]
10×10 1:00 rest between sets
- Front Rack Split Squat
——
- Barbell Floor Press
——-
- Single Leg RDL
HYROX
Stretch & Mobility 5min
Tabata Warm Up
Air Squat – Jumping Lunges
“ Metcon “
4 Sets Every 8min
600/500m Row
Round 1 : 50 Wall Balls
600/500m Ski
Round 2 : 40 Wall balls
600/500m Row
Round 3 : 30 Wall Balls
600/500m Ski
Round 4 : 20 Wall balls
[ Tuesday 9.12.2025 ]
CROSSFIT
Midline Activation
Gymnastics Warm Up :
10 V-Up , 10 Cal Ski , 10 Squats
WOD
AMRAP 20
7 T2B
14 Alt Dumbbell Hang C&J 22/15kg
28 Double Unders
HYROX
Stretch & Mobility
Warm Up movements of the day
WOD
[ 5 Rounds of ]
1:00 MaxReps Box Step Up / Jump Up
1:00 Max Reps Row
1:00 MaxRep Sit Ups
1:00 MaxRep Bike
1:00 MaxReps Burpee Broad Jump
1:00 Max Reps Ski
Rest 1:00 between rounds
[ Wednesday10 .12.2025 ]
CROSSFIT
Warm Up :
Row
Tekkers: Thrusters
WOD (W2)
For Calories and Load
0:00-3:00
Max Cal Row
3:00-6:00
Max Thrusters
6:00-9:00
Max Cal Row
9:00-12:00
Max Thrusters
12:00-15:00
Max Cal Row
15:00-18:00
Max Thrusters
HYROX
Dynamic Warm Up
Metcon
21-18-15-12-9-6-3
Call Bike
Wall Balls
Every 2:00 including 0:00 perform 12 V-Ups
Barbell Club
Barbell Warm Up
Snatch 1RM
OH Squat 1RM
[ Thursday 11.12.2025 ]
CROSSFIT
Warm Up :
:30 Sec Burpee Shuttle Run
:30 Sec Rest
WOD
3 Rounds For Time
800/700m Bike
40 Sit Ups
15 KB Snatch Left Hand
15 KB Snatch Right Hand
15 Lat Burpees Over KB
RX 24/16k
HYROX
Metcon
75 Wall-ball
25 Burpees
50 Kettlebell swings 24/16kg
25 Burpees
50 KB Lunges 24/16kg
25 Burpees
75 Wall Balls
[ Friday 12.12.2025 ]
CROSSFIT
Ski Warm Up + Barbell Warm Up
Tekkers : Squat Clean
WOD
AMRAP 15
1 Wall Walk
1 Squat Clean 80/50kg
*After each round add 1 rep
HYROX
Strength Day
-6 Station 6 min Per Station 1min Rest
-Group Of 2-3
Stations :
•Sled Push (10m )
•Sand Bag Walk ( 30m )
•Back Split Squat ( 5-7 moderate )
•Incline Bench Press ( 3-5 heavy )
•Sled Pull ( 10min )
•Hip Thrust ( 6-8 moderate )
[ Saturday 13.12.2025 ] CrossFit
Dynamic Warm Up
Tekkers DB “ DT “
Partner WOD
AMRAP 21
Max Cal C2Bike
Max DB “ DT “
12 Deadlift
9 Hang Power Clean
6 Jerk
*complete full round of db DT before changing position over
Barbell Club
“ Clean & Jerk “
Clean & Jerk 1RM
Front Squat 1RM
HYROX
400m Run Rest :45
800m Run Rest 1:20
1200m Run Rest 2:00
1600m Run
Metcon “Annie”
10-20-30-40-50-40-30-20-10
Double Unders
Sit Ups
[ Sunday 14.12.2025 ]
HYROX
Dynamic Warm Up
Metcon
EMOM 36
12 Box Jump Over 24/20”
14/12 Cal Ski
12 DB Lunges 22/15kg
14/12 Cal Row
12 Wall Balls
14 Shuttle Run 25ft
Stretch & Mobility
GYMNASTICS
New Cycle
Week 2
HS Hold
HS Walk
T2B
