Training Week Program 7-13th July 2025

Monday 7.07.2025 

CROSSFIT

Go WOD 10 min

Strength Deadlift 9-6-3

WOD

AMRAP 18

10 / 8 Cal Ski

10 dumbbell snatches, right arm

10 toes-to-bars

10 dumbbell snatches, left arm

RX 22/15kg

 

HYROX Foundational

Dynamic Warm Up

Metcon

E2MOM For 40 Minutes

0:00-2:00 – Max Cal Bike

2:00-4:00 – Max Wall Ball

4:00-6:00 – Max Cal Row

6:00-8:00 – Rest

Repeat 5x for a total of 40 minutes , your score is your lowest round of Bike / Wall ball / Row

 

Tuesday 8.07.2025

CROSSFIT

Warm up: EMOM 5

30sec Double Unders 30sec Rest

Barbell Warm Up

Snatch & Clean Jerk

WOD [ Final Week ]

Every 2:00 x 7

1 Snatches

30 Double Unders

3 Clean & Jerk

30 Double Unders

*One bar RX 70/47kg

 

HYROX Endurance

Dynamic Warm Up

Metcon

EMOM 28

1. 15/12 Ski

2. 15 Box Jump

3. 15/12 Shuttle Run

4. Rest

 

Wednesday 9.07.2025

CROSSFIT

Go WOD : 10min Activation

Warm Up : 400m Run

WOD Final Progression W3

“Hellen 25”

5 Rounds

400m  Run

21 KB Swings 24/16kg

12 C2B Pull Ups

 

Barbell Club

Barbell Flexibility

—-

Clean & Jerk

1 RM

——

Front Squat

1RM

 

HYROX Complete

Strength:

Build to heavy 3 -rep Deadlift

Then 3×3@90%

Metcon

AMRAP 12

12 Dumbbell Push-Ups

12 Dumbbell Reverse Lunge (6/side)

200m Run

Rx – 2×22.5/15kg

 

Thursday 10.07.2025

CROSSFIT

Go WOD 10min

Warm up:

Bike – Box Step Up – Deadlift

WOD

50 Box Jump 20/24”

40/35 Cal Bike

30 Deadlift 70/100kg

40/35 Cal Bike

50 Box Jump 20/24”

 

HYROX Strength

Sled Pull 4x20m Heavy

Barbel Split Squats 4×5/5 70/50kg

Barbell Bent Over Row 4×5 80/55kg

Shoulder Press 4×5 55/35kg

Back Squat 4×5 100/60kg

 

Friday 11.07.2025

CROSSFIT

Barbell Warm Up :

Shoulder Press & Split Squat

Push Press & Back Squat

Build Up Push Jerk & Back Squat

WOD

5 Rounds For Time

12 Push Jerk

12 Back Squat

RX 60/40kg pool

 

HYROX Compete 

Go WOD :10min Activation

Partner WOD

AMRAP 40

40 Cal Bike

40 Burpee Broad Jump

40 Cal Ski

40 Wall Ball

40 DB Snatch 22/15kg

 

Saturday 12.07.2025

CROSSFIT

Partner WOD

40 Cal Echo Bike

40 Burpee

40 Thrusters 25/40kg

Rest 2:00

30 Cal Echo Bike

30 Burpee Over The Bar lateral

30 Thrusters 32/50kg

Rest 2:00

20 Echo Bike

20 Burpee Facing Over The Bar

20 Thrusters 40/60kg

 

BARBELL CLUB

Barbell Flexibility

—-

Snatch

1RM

———

OH Squat

1RM

 

Sunday 13.07.2025

HYROX

Running Warm Up

Metcon

Every 4:00 x 12 (48:00 total)

800m Run

500 Row

30m Farmer Carry 2×32/24kg

Rest until 12 mins

 

HYROX Foundational

Dynamic Warm Up

Metcon

5 Rounds

1000m Run

30 Wall Ball

Time cap – 40 minutes

 

GYMNASTICS

New Skill ( W2 )

Go WOD

OH Stand

Midline

Hanging

—-

Movemax Of the Day

HS Walk

Bar MU