[ Monday 10.11.2025 ]
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 4 ]
10×10 1:00 rest between sets
1.Box Squat
——
2.Kneeling single arm Landmine shoulder press ( 5 left 5 right )
——-
3.Barbell Hip Thrust
HYROX
Dynamic Warm Up
AMRAP 30
15/12 Cal Ski
15 KB Swings 24/16kg
15/12 Cal Bike
15 KB Lunges 24/16kg
Midline 2 sets
1:00 Plank
10 V-ups
1:00 Plank
10 Hollow Rocks
[ Tuesday 11.11.2025 ]
CROSSFIT
Barbell Warm Up
Tekkers Power Clean
WOD
5 Rounds AMRAP 3
3 Power Clean 60/40kg
6 Burpee over the bar
36 Double Unders
Rest 1:00
HYROX
Stretch & Mobility
Warm Up movements of the day
WOD
[ 6 Rounds of ]
45sec Max DB Snatch 22/15kg – 15sec Rest
45sec Max Med Ball Sit Up – 15sec Rest
45sec Max Ski – 15sec Rest
45sec Max Walking Lunges 22/15kg- 15sec Rest
45sec Max Cal Row – 15sec Rest
Rest 1:00 between rounds
[ Wednesday 12.11.2025 ]
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 Hang DB Snatch 22/15kg
Rest 3:00
AMRAP 6
- Max Cal C2 Bike
Rest 3:00
AMRAP 6
- Max Synchro Deadlift 70/45kg
Barbell Club
Barbell Warm Up
“ Clean & Jerk “
Clean Pull 1×3@40% 1×3@45% 1x3x@50%
Muscle Clean 1×3@40% 1×3@45% 1x3x@50%
Front Squat with Bounce 1×3@40% 1×3@45% 1x3x@50%
Jerk with pause 1×3@40% 1×3@45% 1x3x@50%
Main Set
Squat Clean + Hang Squat Clean
3@50% 3@60% 3@70% 2@75% 2@80%
Jerk From Rack
3@70% 3@75% 2@80% 2@85%
[ Thursday 13.11.2025 ]
CROSSFIT
Warm Up :
8 Sets
20sec Shuttle Run
20sec Rest
WOD
30 DB Box Step Over 20” ( 22/15kg )
800m Run ( if rain Row )
20 DB Box Step Over 20” ( 22/15kg )
600m Run
10 DB Box Step Over 20” ( 22/15kg )
400m Run
HYROX
Strength
Push Press 3×5 ( moderate to heavy )
Bench Press 3×3 ( heavy )
WOD
For Time :
150 Wall Ball
Every time break
Perform 12 50ft Shuttle Run
[ Friday 14.11.2025 ]
CROSSFIT
Warm Up :
OH Squat Bring Sally Up ( very very light )
Tekkers : Squat Snatch
WOD
24-21-18-15-12-9-6-3
Wall Balls
After each set complete 3 Squat Snatch 70/50kg
HYROX
Stretch & Mobility
Tekkers : Deadlift
Metcon
Every 4:00 x 5
15/12 Cal Echo / C2Bike
12 Burpee Box Jump Over
9 Deadlift 80/55kg
[ Saturday 15.11.2025 ]
CROSSFIT
Warm Up : Cindy 7min
5 Pull Ups 10 Push Ups 15 Squats
WOD
3 Rounds
30 Alt DB Snatch 25/17kg
30 Burpee
30 C2B Pull Ups
BARBELL CLUB
Barbell Warm Up
“ Snatch “
Snatch Pull 1×3@40% 1×3@45% 1x3x@50%
Muscle Snatch1x3@40% 1×3@45% 1x3x@50%
Snatch Balance 1×3@40% 1×3@45% 1x3x@50%
OHS 1×3@40% 1×3@45% 1x3x@50%
Main Set
Squat Snatch + Hang Squat Snatch
3@50% 3@60% 3@70% 2@75% 2@80%
Snatch Deadlift 3sec Pause at power ( from snatch )
4@70% 3@75% 2@80% 2@85% 1@90% 1@100 1@110
HYROX
Dynamic Warm Up Sprints :
7x50m
Metcon [ Midline ]
-4:00 Ski
1:00 V-Ups
1:00 Suitcase Deadlift
1:00 Sit Ups
1:00 Plank
-3:00 Ski
1:00 V-Ups
1:00 Suitcase Deadlift
1:00 Sit UPS
-2:00 Ski
1:00 V-Ups
1:00 Suitcase Deadlift
-1:00 Ski
1:00 V-Ups
[ Sunday 16.11.2025 ]
HYROX
Dynamic Warm Up
Partner Metcon [Max Effort ]
2 Rounds
AMRAP 3
Sled Push
-Rest :45
AMRAP 3
Wall Balls
-Rest :45
AMRAP 3
OH Lunges 20/12kg
-Rest :45
AMRAP 3
Echo Bike
-Rest :45
AMRAP 3
DB Deadlift 2×30/20kg
-Rest :45
AMRAP 3
Row
-Rest :45
GYMNASTICS
New Cycle
Week 6
HSPU
BMU
Rope Climb
