Monday 22.09.2025
CROSSFIT
New Strength Cycle “CrossFit Total “
Warm Up :
20 Air Squats + Push Ups + Good Mornings
Week 7
4×4@75%
Back Squat + 3kg from week 2
Shoulder Press + 1.5kg from week 2
Deadlift +5kg from week 2
HYROX
Dynamic Warm Up
Run 800m + 30m Walking Lunges + 15m Broad Jumps
Metcon ( week 1 )
Every 5:00 x 5
Row 500/400m
20 Wall Balls + 10 Burpee
Rest 1:00
Tuesday 23.09.2025
CROSSFIT
Warm Up
10-20-30-40
Double Unders
Sit Ups
WOD
4 rounds for time of:
10 DB Devil Press
15 Double Hop Lat Burpee Over The DB
20 T2B
Rest 1:00
RX Dual DB 22/15kg
HYROX
3 Sets Super Sets
10 Sled Push Heavy
20 Weighted Lunges 10/10 ( 30/20kg )
30 Push Ups
Metcon
Partner Conditioning
AMRAP 15
15 Synchro Burpee
20 Synchro DB Snatch
300m Run Together
Wednesday 24.08.2025
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 Distance C2Bike
Rest 2:30
AMRAP 6
- Max Synchro Box Jump Over 24/20”
Rest 2:30
AMRAP 6
- Max Synchro Deadlift 80/55kg
Rest 2:30
AMRAP 6
- Max Distance Cal Ski
Rest 2:30
AMRAP 6
- Max Synchro DB Snatch 20/12kg
Barbell Club
[ Deload Week ]
Skill and Technique Clean & Jerk
EMOM 15
3 Power Clean + Power Jerk + Split Jerk @40%
Rest 3:00
EMOM 12
3-4 Clusters @40%
Thursday 25.09.2025
CROSSFIT
Warm Up : Two sets
5 C2B / Progressive BMU
200m Row
50 Single Unders
WOD ( Week 3 )
7 Rounds Every 4:00
18/15 Cal Row
5 Bar MU / 5 C2B
35 Double Unders
HYROX Strength
4 Super Sets
10 DB Hamer Curls
8 DB Front Squats
10m Sled Pull
60sec Max Burpee
——
4 Super Sets
10 Sumo Deadlift
8 Barbell Floor Press
10m Sled Push
60sec Max Sand Bag Hold
Friday 26.09.2025
CROSSFIT
Warm Up : 2 Set
Run 200 10 Down Up 10 Muscle Snatch
Tekkers : Power Snatch
WOD [ Final Week ]
Partner Workout
[ YGIG ]
6 power snatch 40/25kg
21 shuttle runs (25 feet )
6 power snatch
21 burpees over the bar
5 power snatch 45/27.5kg
18 shuttle runs
5 power power snatch
18 burpees over the bar
4 power snatch 50/30kg
15 shuttle runs
4 power snatch
15 burpees over the bar
3 power snatch 55/32kg
12 shuttle runs
3 power snatch
12 burpees over the bar
2 power snatch 60/35kg
9 shuttle run
2 power snatch
9 burpee over the bar
1 power snatch 65/37kg
6 shuttle run
1 power snatch
6 burpee over the bar
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 27.09.2025
CROSSFIT
Barbell Warm Up
DT movements :Deadlift – Hang Clean – Jerk
WOD [ YGIG ]
AMRAP 5
DT Complex 50/35kg
12 Deadlift
9 Hang Power Clean
6 Jerk
Rest 2:00
AMRAP 5
DT Complex 60/42kg
Rest 2:00
AMRAP 5
DT Complex 70/47kg
Rest 2:00
AMRAP 5
DT Complex 80/55kg
*Break at any point , and swap partner as required
BARBELL CLUB
[ Deload Week ]
Skill and Technique Snatch & OHS
EMOM 15
3 Power Snatch + 2 Hang Power Snatch @40%
Rest 3:00
EMOM 12
2 Squat Snatch + Snatch Balance + OHS @40%
HYROX
Dynamic Warm Up
3000m Run
50 Wall Balls
1500m Run
50 Wall Balls
750m Run
50 Ball Balls
Sunday 28.09.2025
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
New Cycle Week 6
-Pistols Squats
-Ring Dips
Conditioning
10-9-8-7-6-5-4-3-2-1
Strict Ring Dips
10-9-8-7-6-5-4-3-2-1
KB Pistols Squats
