Monday

Every 4 minutes x 4  
Box squat 6 reps 
RDL 12 reps 
Walking lunges 24 steps 

Every 4 minutes x 4
6 Bench press
12 Ring row 
24 push ups  

Tuesday

EMOM x 10 
Min 1 – Shoulder taps 
Min 2 – Rope climb 

EMOM x 20 
Min 1 – 15 Toes to rings
Min 2 – 25m Kettlebell front rack carry 
Min 3 – 15/12 Calorie ski 
Min 4 – Rest 

Wednesday

4 sets 
3 minutes on / 2 minutes off 
25/20 Calorie Row 
10 Devils Press 22.5/15kg
Max Box jump overs 24/20”

Thursday

400m run 
10 Shoulder to overhead 60/40kg 
Rest 1 minute 
600m run 
10 shoulder to overhead 60/40kg 
Rest 1 minute 
800m run 
10 Shoulder to overhead 60/40kg 

 Friday

EMOM x 32
Min 1 – 15/12 Calorie Ski 
Min 2 – 5 Sand bag cleans 
Min 3 – 15/12 Row 
Min 4 – Bar Muscle ups 

Saturday 

In teams of 2-3 

35 minute AMRAP
100 Russian swings 24/16kg
100 Burpee box jump overs 24/20”
800m Farmers carry 24/16kg
100 Wall balls 9/6kg
Max calorie Bike 

Hyrox 

Monday 

Every 9 minutes x 4
400m run 
25m walking lunges
400m run 
25 Wall balls 

Wednesday

4 sets 
3 minutes on / 2 minutes off 
25/20 Calorie Row 
10 Devils Press 22.5/15kg
Max Box jump overs 24/20”

Friday

2 Rounds

 3 minutes Ski 
Rest 1 minute  

3 minutes Sled push 
Rest 1 minute

3 minutes Row  
Rest 1 minute 

3 minutes Burpee Broad jumps 
Rest 1 minute

Weightlifting 

Tuesday 

Snatch focus

Snatch balance + Overhead squat 
5 x 1+2 (3 second pause on the last overhead squat 

EMOM x 10
Power snatch + Hang snatch

Snatch Deadlift 
3-3-3-3-3

Thursday 

Clean & Jerk focus 

Spilt jerk 
3-3-3-3-3

EMOM x 10
Power clean + Hang squat clean 

Back squat 
(Build to a heavy set of 5)