[ Monday 20.10.2025 ]
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 1 ]
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 Ski
50 DB Lunges
50 Burpee Over DB
35/28 Cal Ski
40 DB Lunges
40 Burpee Over DB
20/16Cal Ski
30 DB Lunges
30 Burpee Over DB
[ Tuesday 21.10.2025 ]
CROSSFIT
Warm Up :
Inch Warm
V-Ups
Ski
Skill T2B Wall Walk
WOD AMRAP 15
3 Wall Walk
6 T2B
12/9 Cal Ski
HYROX
WOD
AMRAP 30 [ 6 Rounds of ]
40sec Max DB Snatch 22/15kg – 20sec Rest
40sec Max Shuttle Run 25ft – 20sec Rest
40sec Max Burpee – 20sec Rest
40sec Max Row – 20sec Rest
40sec Max Kb Goblet Squat 24/16- 20sec Rest
[ Wednesday 22.10.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
WOD
Team of 4 ( two working two resting )
AMRAP 6
- Max Cal C2B
Rest 2:00
AMRAP 6
- Max Synchro Shuttle Run
Rest 2:00
AMRAP 6
3. Max Synchro DB Ground To Shoulder 30/20
Rest 2:00
AMRAP 6
- Max Cal Ski
Rest 2:00
AMRAP 6
- Max Synchro KB Swings
Barbell Club
Barbell Warm Up
“ Clean & Jerk “
Clean High Pull 1×5 @40% 1×3@50%
Hang Power Clean 1×5@40% 1×3@50%
Split Sots Press 1×5@40% 1×3@50%
Main Set
Hang Power Clean + Squat Clean
3@50% 3@60% 3@70% 2@80%
Front Squat + Power Jerk + Split Jerk
1@50% 1@60% 1@65% 1@70% 1@75% 1-1-1@80%
[ Thursday 23.10.2025 ]
CROSSFIT
Warm Up :
60 Single Unders 6 Rope Pull Up
30 Double Unders 6 Rope Jump Up Pull Up
Tekkers Squat Clean + Rope Climb
WOD ( week 3 )
8 Sets every 3min
5 Squat Clean 60/40kg
50 Double Unders
3 Rope Climb
HYROX
PARTNER WOD
For Time :
7000/6200m Row
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 24.10.2025 ]
CROSSFIT
Gymnastic Warm Up :
30sec HS Hold — 30 Abmat Sit Up
:45sec HS Hold — 30 Abmat Sit Up
60sec HS Hold — 30 Abmat Sit Up
Skill : HSPU
WOD “Diane”
21-15-9
Deadlift 100/70
HSPU
HYROX
Warm Up : Speed rope
Metcon
EMOM 30
42 Double Unders
14 DB Snatch 22/15kg
14 Box Jump Over 24/20”
14/12 Cal Row
Rest 1:00
[ Saturday 25.10.2025 ]
CROSSFIT
Warm Up : Tabata Row / Ski
Tekkers : Power Snatch Clean & Jerk
WOD
Every 3:00
21 Power Snatch 40/25kg
21/18 Cal Ski
Every 3:00
21 Clean & Jerk 60/40kg
21/18 Cal Bike
Every 3:00
18 Power Snatch 40/25kg
18/15 Cal Ski
Every 3:00
18 Clean & Jerk 60/40kg
18/15 Cal Bike
Every 3:00
15 Power Snatch 40/25kg
15/12 Cal Ski
Every 3:00
15 Clean & Jerk 60/40kg
15/12 Cal Bike
BARBELL CLUB
Barbell Warm Up
“ Snatch “
Snatch High Pull 1×5 @40% 1×3@50%
Hang Power Snatch 1×5@40% 1×3@50%
Snatch Sots Press 1×5@40% 1×3@50%
Main Set
Hang Power Snatch + Squat Snatch
3@50% 3@60% 3@70% 2@80%
Power Jerk B/B + 2 OH Squat + Snatch Balance
1@50% 1@60% 1@65% 1@70% 1@75% 1-1-1@80%
HYROX
Dynamic Warm Up Sprints :
“Metcon”
20-18-16-14-12-10 cal
Shuttle Run 25ft
Row
Shuttle Run 25ft
Ski
Shuttle Run 25ft
Bike
[ Sunday 26.10.2025 ]
HYROX
Dynamic Warm Up
Partner Metcon [Max Effort ]
2 Rounds
AMRAP 3
Sled Push
-Rest 1:00
AMRAP 3
Synchro Burpee Over Line
-Rest 1:00
AMRAP 3
Ski
-Rest 1:00
AMRAP 3
Synchro Weighted Lunges 20/10kg
-Rest 1:00
AMRAP 3
Farmer Walk 15m 2×32/24
-Rest 1:00
GYMNASTICS
New Cycle
Week 3
HSPU
BMU
Rope Climb
