[ Monday 13.10.2025 ]
CROSSFIT
“ CrossFit Total “
Testing Week ( 10 weeks of progress)
Back Squat 1RM
+
Shoulder Press 1RM
+
Deadlift 1RM
= total kg
HYROX
Dynamic Warm Up
“ Metcon “ t.c 40min
50/40 Cal Row
50 Burpee
50 Wall Ball
40/30 Cal Row
40 Burpee
40 Wall Ball
30/20 Cal Row
30 Burpee
30 Wall Ball
20/10 Cal Row
20 Burpee
20 Wall Ball
10/5 Cal Row
10 Burpee
10 Wall Ball
[ Tuesday 14.10.2025 ]
CROSSFIT
Dynamic Running Warm Up
Midline Warm Up :
5 Sets
5 Knee to Elbow
10 Sit Ups
Proving Grounds Partner WOD
6 Rounds ( YGIG )
10 Shuttle Run
12 Power Snatch
14 T2B
HYROX
WOD
AMRAP 25 [ 5 Rounds of ]
40sec Max KB Swings 24/16kg – 20sec Rest
40sec Max Wall Balls – 20sec Rest
40sec Max D.U – 20sec Rest
40sec Max C2Bike – 20sec Rest
40sec Max DB Lunges 30/20kg- 20sec Rest
[ Wednesday 15.10.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4 ( two working two resting )
AMRAP 6
- Max Cal Echo Bike
Rest 2:00
AMRAP 6
- Max Synchro Burpee Shuttle Run
Rest 2:00
AMRAP 6
3. Max Synchro Deadlift
Rest 2:00
AMRAP 6
- Max Cal Row
Rest 2:00
AMRAP 6
- Max Synchro Box Jump Over 24/16kg
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 16.10.2025 ]
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 ( week 2 )
8 Sets every 3min
5 Thrusters 50/35kg
50 Double Unders
3 Rope Climb
HYROX
PROVING GROUNDS PARTNER WOD
FOR TIME:
10/9km BIKE
RUN 600M
ATHLETE 1: BIKE WHILST
ATHLETE 2: RUNS
[BOTH ATHLETES RUN ON EVERY SWAP ]
[ Friday 17.10.2025 ]
CROSSFIT
Tabata Warm Up :
Push Ups
Bench Step Up
WOD
21-18-15-12-9-6-3 reps for time of:
Bench presses 70/45kg
Burpee Box jump-overs
HYROX
Warm Up : Speed rope
Metcon
EMOM 28
36 Double Unders
12 DB Snatch 22/15kg
12 Box Jump Over 24/20”
12/10cal Ski
[ Saturday 18.10.2025 ]
CROSSFIT
Barbell Warm Up
DT movements :Deadlift – Hang Clean – Jerk
WOD
Test “ DT “
For Time
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Jerk
RX 70/50kg
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 Sprints :
5 Sets
30sec Row – 30sec shuttle run
Metcon
Run 3000m
Row 3000/2700m
Run 1500m
Row 1500/1200m
[ Sunday 19.10.2025 ]
HYROX
Dynamic Warm Up
Partner Metcon [Max Effort ]
AMRAP 6
Partner a )
400m Run
Partner b )
Wall Balls
Rest 2:00
AMRAP 6
Partner a )
400m Row
Partner b )
Burpee
Rest 2:00
AMRAP 6
Partner a )
400m Ski
Partner b )
Sled Push
Rest 2:00
AMRAP 6
Partner a )
800m Bike
Partner b )
Weighted Lunges 20/10kg
GYMNASTICS
New Cycle
Week 2
HSPU
BMU
Rope Climb
