[ Monday 29.09.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Warm Up :
400m Bike + 20 Air Squats
200m Ski + 20 Good Mornings with empty bar
Week 9
3×3@80%
Back Squat + 3kg from week 3
Shoulder Press + 1.5kg from week 3
Deadlift +5kg from week 3
HYROX
Dynamic Warm Up
Run 400m + 30m Walking Lunges + 15m Broad Jumps
Metcon ( week 2 )
Every 6:00 x 5
Ski 500/400m
25 Wall Balls + 15 Burpee over the line
Rest 1:00
[ Tuesday 30.09.2025 ]
CROSSFIT
Warm Up : Midline
1:00 Min Plank
10 DB Snatch Left
1:00 Min Hollow Hold
10 DB Snatch Right
WOD
AMRAP 15
20 T2B
10 DB OH Lunges Left Hand
10 DB OH Lunges Right Hand
RX DB 25/17kg
HYROX
WOD
AMRAP 25 [ 5 Rounds of ]
40sec Max Wall Balls – 20sec Rest
40sec Max V-Ups – 20sec Rest
40sec Max Weighted Lunges – 20sec Rest
40sec Max Bike – 20sec Rest
40sec Max Box Jump Up – 20sec Rest
[ Wednesday 1.10.2025 ]
CROSSFIT & HYROX
BATTLE CANCER SCOTLAND PREP
Movements Drills :
Synchro Box Jump Over / C2Bike / Synchro Deadlift / C2 Ski / Synchro DB Snatch
WOD ( Week 1 )
Team of 4 ( two working two resting )
AMRAP 6
- Max Cal Echo Bike
Rest 2:30
AMRAP 6
- Max Synchro Burpee Jump Over Hurdles
Rest 2:30
AMRAP 6
- Max Synchro American KB Swings 24/16kg
Rest 2:30
AMRAP 6
- Max Distance Cal Row
Rest 2:30
AMRAP 6
- Max Synchro Sand Bag to Shoulder 30/20kg
Barbell Club
[ Deload Week 2 ]
Skill and Technique Clean & Jerk
EMOM 15
Power Clean + Hang Clean + Front Squat + Jerk @40%
Rest 3:00
EMOM 12
3 Clean Squat & Jerk @40%
[ Thursday 2.10.2025 ]
CROSSFIT
Warm Up :
60 Single Unders 60sec Ski
30 Double Unders 30sec Ski
Tekkers Power Snatch
WOD
EMOM 24 ( Week 1 )
[ Max Reps ]
Power Snatch 40/25kg
Double Unders
Wall Balls
Ski
Box Jump Up 24/20”
Rest 1:00
HYROX
Running Warm Up
WOD
Buy In 800m Run
Into
——-
AMRAP 25
5 Burpee
10 Wall Ball
15/12 Cal Row
20 Sand Bag Lunges 30/20kg
25 Sit Ups
30m Farmer’s Carry 2×40/27kg
——-
Into
Cash Out 800m Run
[ Friday 3.10.2025 ]
CROSSFIT
Warm Up : 5 Min
200m Row – 8 DB D-Lit – 6 DB Shoulder Overhead
Skill BMU
WOD
AMRAP 18
15/12 Cal Row + 15 Deadlift + 15 Pull Ups
15/12 Cal Row + 12 Deadlift + 12 C2B
15/12 Cal Row + 12 Deadlift + 9 BMU
RX 100/70kg
HYROX
Dynamic warm up : [ You Go I Go ]
200m Run – 20 Wall Balls
200m Row – 20 Burpee
Partner Comp WOD
AMRAP 16
400m Run
40m Burpee Broad Jump
400m Run
40 Wall Balls
Transition
At the end of AMRAP 16
100m Farmer Carry 2x32kg 2x24kg
Into –
AMRAP 16
500/400m Row
40m Walking Lunges
500/400m Row
40m Sled Push heavy
*mono-structure movements perform both athletes
*reps and carry distance share
[ Saturday 4.10.2025 ]
CROSSFIT
Barbell Warm Up
DT movements :Deadlift – Hang Clean – Jerk
WOD [ YGIG ]
AMRAP 4
DT Complex 60/42kg
12 Deadlift
9 Hang Power Clean
6 Jerk
Rest 2:00
AMRAP 4
DT Complex 65/47kg
Rest 2:00
AMRAP 4
DT Complex 70/50kg
Rest 2:00
AMRAP 4
DT Complex 75/52kg
Rest 2:00
AMRAP 4
DT Complex 80/55kg
*Break at any point , and swap partner as required
BARBELL CLUB
[ Deload Week 2 ]
Skill and Technique Snatch
EMOM 15
Power Snatch+ Hang Snatch + OH Squat + Snatch Balance @40%
Rest 3:00
EMOM 12
3-4 Squat Snatch @40%
HYROX
Dynamic Warm Up
Skill : Devil Press
Metcon
5000/4500m Row
Every 2:00 including 0:00
Perform 5 DB Devil Press 22/15kg
[ Sunday 5.10.2025 ]
HYROX
Dynamic Warm Up
Metcon
Zone 1
3 Rounds of AMRAP 3
7/5 Cal Bike
10 Wall Ball
Rest :30sec between rounds
-Transition 90sec
Zone 2
3 Rounds of AMRAP 3
7/5 Cal Row
7 Burpee Over Row
Rest :30sec between rounds
-Transition 90sec
Zone 3
3 Rounds of AMRAP 3
7/5 Cal Ski
7m Sled Push moderate
Rest :30sec between rounds
GYMNASTICS
Final Week 7
-Pistols Squats
-Ring Dips
Test
4 Working Max Sets
Pistols Squats
Ring Dips
