Monday 30.06.2025
CROSSFIT
Partner WOD
300/260 Cal Row ( For Time )
- One Partner Working at the time
- Other holding Dual DB
- Swap Partner position every 15/13 cal .
- Both athletes performed Synchro 7 Single Arm DB Devil Press 22/15kg
HYROX Foundational
Dynamic Warm Up
Metcon
E2MOM For 40 Minutes
0:00-2:00 – Max Cal Bike
2:00-4:00 – Max Burpee
4:00-6:00 – Max Cal Ski
6:00-8:00 – Rest
Repeat 5x for a total of 40 minutes , your score is your lowest round of Row / Burpee / Ski
Tuesday 1.07.2025
CROSSFIT
Warm up:
EMOM 5
30sec Double Unders 30sec Rest
Barbell Warm Up
Snatch & Clean Jerk
WOD [ Week 4 ]
Every 2:30 x 6
2 Snatches @
20 Double Unders
4 Clean & Jerk
40 Double Unders
*One bar RX 65/43kg
HYROX Endurance
Warm up :
4 sets
:30 Shuttle Burpee
:30 Rest
“Metcon”
3000m Run
90 Wall balls
30 Burpee Broad Jump
Wednesday 2.07.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up : 400m Run
WOD
Every 6 min for 5 Rounds
400m Run
21 KB Swings 24/16kg
12 Pull Ups
Barbell Club
Barbell Flexibility
—-
Clean & Jerk
Clean Deadlift 3×5
Muscle Clean + Front Squat 3×5
Split Jerk in Split Sots Press 3×5
———
Main Set
Clean & Jerk
Build up to heavy single @80-85%
1-1-1-1-1@90%
———
Front Squat
5×1@110-115% From Clean 1RM
HYROX Complete
Warm up :
Tabata Bike – Air Squat
Strength:
Build to heavy 3 -rep back squat
Then 3×3@90%
Conditioning:
AMRAP 12
12 DB Deadlift
9 Burpee Over DB
6 DB Thrusters
2×22/15kg
Thursday 3.07.2025
CROSSFIT
Warm up:
Rope Pull Ups – Ski – Air Squats
Skill
Rope Climb
WOD
AMRAP 15
1 Legless Rope Climb
10/8 Cal Echo Bike
HYROX Strength
Sled Push 5x20m Heavy
Barbel Split Squats 5×7/7 60/40kg
Barbell Bent Over Row 5×10 70/45kg
Sand Bag Carry 5x15m 70/40kg
Shoulder Press 5×7 50/30kg
Deadlift 5×7 120/80kg
Friday 4.07.2025
CROSSFIT
Go WOD : 10min Hips & Shoulders Activation
Warm up:
10 inch warms
10 cal ski
10 broad high jumps
10 cal bike
Wendler New Cycle ( week 3 )
2 Sets
OHS Squat & Power Jerk
5@65% 3@75% 1@85%
HYROX Compete
Go WOD :10min Activation
Partner WOD
AMRAP 40
400m Run (together)
40 DB Lunges 30/20kg
40 Cal Echo Bike
40 Wall Ball
40 Burpee over line synchronised
*400m run performed together, the rest can be split as you like
Saturday 5.07.2025
CROSSFIT
Warm Up 5min
Ski + Hollow Rocks + Suitcase D-Lift
Partner WOD
AMRAP 24
36/30 Cal Ski
24 Thrusters 50/35kg
12 Wall Walk
4 Bar MU / C2B
*Share the reps any way you like
BARBELL CLUB
Barbell Flexibility
—-
Snatch
Snatch Deadlift 3×5
Muscle Snatch + OH Squat 3×5
Snatch Sots Press 3×5
———
Main Set
Snatch
Build up to heavy single @80-85%
1-1-1-1-1@90%
———
OH Squat
5×1@110-115% From Clean 1RM
HYROX Running Club
Running Warm Up
Main Set
5000m Run
Sunday 6.07.2025
HYROX Foundational
Dynamic Warm Up
Partner WOD
100 Burpee
100 Box Jump Over
100 DB Snatch
100 Cal Row
100 Sit Ups
100m Farmer Walk
GYMNASTICS
New Skill
Go WOD
OH Stand
Midline
Hanging
—-
Movemax Of the Day
HS Walk
Bar MU
