[ Monday 1.12.2025 ]
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 7 ]
10×10 1:00 rest between sets
- Box Front Squat
——
- Incline Barbell Bench Press
——-
- Dual KB Summon Deadlift
HYROX
Dynamic Warm Up
AMRAP 35
25/22 Cal Ski
25/22 Cal Row
25 Shuttle Run
25/22 Bike
Midline 2 sets with 1:00 rest
15 Sit Ups
30sec Plank
15 Sit Ups
30sec Plank
[ Tuesday 2.12.2025 ]
CROSSFIT
Warm Up :
Bike
Tekkers: Power Clean
WOD
For Calories and Load
0:00-5:00
Max Cal C2Bike
5:00-10:00
Max Power Clean
10:00-15:00
Max Cal C2Bike
15:00-20:00
Max Power Clean
HYROX
Stretch & Mobility
Warm Up movements of the day
WOD
[ 5 Rounds of ]
1:00 MaxReps Speed Rope
1:00 Max Reps Burpee
1:00 MaxRep Row
1:00 MaxRep Wall Balls
1:00 MaxReps Ski
1:00 Max Reps Box Jump Up
Rest 1:00 between rounds
[ Wednesday 3.12.2025 ]
CROSSFIT
Warm Up :
Ski – Squat – Double Unders
Back Squat 5-3-1
WOD
4 Rounds
5 Rope Climb
10 Back Squat 80/55kg
100 Double Unders
HYROX
Dynamic Warm Up
Metcon
4 Zones [ AMRAP 5 ] Rest 2:00 between Zones
- Row 200/150m -10 Wall Balls
- Bike 400/300m -10 W/Lunges 20/12kg
- Ski 200/150m -10 Dual DB Push Press 17/10
- Run 200m – 10 Burpee B/J
Barbell Club
Barbell Warm Up
“ Snatch “
Warm Up :
Snatch High Pull , Hang Power Snatch , Snatch Balance
Main Set
3@50% 3@60% 2@70% 2@75%
1-1-1 @80% -85%. 1-1@90%-95%
[ Thursday 4.12.2025 ]
CROSSFIT
Warm Up :
10 Good Mornings
10 Box Step Up
10 Monster Walk Left & Right
Deadlift 5-3-1
WOD
EMOM 24
12 T2B
8 Deadlift 120/85kg
12 Burpee Over The Box 24/20”
Rest 1min
HYROX
Metcon
100 Wall-ball
25 Burpees
75 Kettlebell swings 24/16kg
25 Burpees
50 KB Lunges 24/16kg
25 Burpees
[ Friday 5.12.2025 ]
CROSSFIT
Row Warm Up + Barbell Warm Up
Tekkers : Squat Snatch
WOD
21/18-15/12-9/6
Cal Row
Squat Snatch 40/25kg
HYROX
Strength Day
-6 Station 7min Per Station
-Group Of 2-3
•Sled Push (10m )
•Sand Bag Ground to shoulder ( 2-3 heavy )
•Back Squat ( 5-7 moderate )
•Bench Press ( 3-5 heavy )
•Farmer Carry ( 30m heavy )
•Broad Jump ( 2-4 longest jumps )
[ Saturday 6.12.2025 ]
CrossFit
Gymnastics Warm Up 5min
6 inch warms 12 V-ups 150m Row
Tekkers Push Press
Partner WOD
AMRAP 21
18/15 Cal Row
12 Push Press 60/40kg
9 Wall Walks
Barbell Club
“ Clean & Jerk “
Warm Up :
Clean Pull , Hang Power Clean , Front Squat , Jerk
Main Set
Squat Clean & Jerk
3@50% 3@60% 2@70% 2@75%
1-1-1 @80% -85%. 1-1@90%-95%
HYROX
500m Run Rest 1:00
1000m Run Rest 2:00
1500m Run
Metcon
15-14-13-12-11-10-9-8-7-6-4-3-2-1
KB Swings 24/16kg
Burpee Facing Over KB
[ Sunday 7.12.2025 ]
HYROX
Dynamic Running Warm :
2 x 1000m rest 3:00 between set
Metcon
EMOM 30
50 Double Unders
14/12 Cal Ski
12 DB Snatch 20/12kg
14/12 Cal Bike
12 Wall Balls
GYMNASTICS
New Cycle
Week 1
HS Hold
HS Walk
T2B
