[ Monday 18.08.2025 ]
CROSSFIT
New Strength Cycle “CrossFit Total “
Week 2
4 Sets of 4 @75%
Back Squat
Shoulder Press
Deadlift
HYROX Foundational
Dynamic Warm Up
Metcon
800/700m Ski
3 Rounds
10 Burpee Broad Jumps
10 Weighted Lunges
10 Wall Balls
—-
600/500m Ski
2 Rounds
—-
400/300m Ski
1 Round
[ Tuesday 19.08.2025 ]
CROSSFIT
Go WOD
Gymnastics Warm Up
Skill Wall Walk – T2B
WOD
10 Rounds
3 Wall Walk
4 T2B
5 Box Jump Up 30/24”
HYROX Endurance
Stretch & Mobility
Strength Conditioning
3 Sets
10 Bench Press
10 Bent Over Row
Metcon ( Stamina )
EMOM 20
12 25ft Shuttle Run
12 Burpee
12 25ft Shuttle Run
12 Burpee
[ Wednesday 20.08.2025 ]
CROSSFIT & HYROX
Running Warm Up
Conditioning
1000m Run
50 Wall Balls
800m Run
40 Wall Ball
600m Run
30 Wall Ball
400m Run
20 Wall Ball
200m Run
10 Wall Ball
Barbell Club
Clean High Pull 3×3@40%
Muscle Clean 3×3@50%
Jerk 3×3 @60%
——
Main Set
Snatch
Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
OH Squat
Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
[ Thursday 21.08.2025 ]
CROSSFIT
Go WOD 10min
Warm Up Tabata
Single Unders – Down Up
Build Deadlift to workout weight
WOD
3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees
RX 100/70kg
HYROX Strength
4 Super Sets
10 Alt Back Split Squat
8 Barbel Pendlay Row
6/6 DB Hammer Curls
60sec Max Cal Ski
——
4 Super Sets
10 Deadlift
8 Floor Press
6/6 DB Bent Over Row
60sec Max Cal Row
[ Friday 22.08.2025 ]
CROSSFIT
Go WOD : 10min Activation
Warm Up 2 Rounds
100m Row + 10 Thrusters + 5 Pull Ups
WOD ( week 6 )
5 Working Sets
AMRAP 2
12 Thrusters 50/35kg
12 C2B
Max Cal Row
Rest 2:00
*Your score is total cal row
HYROX
Running Warm Up
Partner Comp WOD
AMRAP 35
100/88 Cal Ski Bike
100 DB Snatch
800m Run
80 Wall Balls
*Every time you swap on DB.Snatch and Wall Balls perform 5 synchro burpee
[ Saturday 23.08.2025 ]
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD
“ Chief 25 “
6 Rounds 3:00 per round
3 Power Clean 60/40kg
6 Burpee Over The Bar
9 Pistol Squats
1min Rest
BARBELL CLUB
Snatch High Pull 3×3@40%
Muscle Snatch 3×3@50%
Snatch Pull 3×3 @60%
——
Main Set
Snatch
Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
OH Squat
Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
HYROX
Dynamic Warm Up
Skill Double Unders ( Week 4 Double Unders )
Metcon
Triple 3
3000/2700m Row
300 Double Unders
3 mile Run
[ Sunday 24.08.2025 ]
HYROX Foundational
Dynamic Warm Up
Metcon [ 2 Rounds ]
AMRAP 5
Distance Run
-Rest 1:00
AMRAP 5
Distance Ski
-Rest 1:00
AMRAP 5
Distance Bike
-Rest 1:00
GYMNASTICS
New Cycle Week 1 out of 8
-Pistols Squats
-Ring Dips
