Monday

Bench Press
6-6-6-6-6

10 ring rows between each set 

12 minute time AMRAP
50-40-30-20-10
Double unders 
Sit ups 

In the remaining time AMRAP
10 Push ups 
20 Box step ups 24/20”

Tuesday

Front squat 
15 minutes to build to a heavy single 

Power – Squat – Pull
10 Power cleans 60/40kg
10 Front squats 
10 Chest to bar pull ups
8 Power cleans 60/40kg
8 Front squats 
8 Chest to bar pull ups
6 Power cleans 60/40kg
6 Front squats 
6 Chest to bar pull ups
4 Power cleans 60/40kg
4 Front squats 
4 Chest to bar pull ups
2 Power cleans 60/40kg
2 Front squats 
2 Chest to bar pull ups

Wednesday

30 minute EMOM 
Min 1 – 15/12 Calorie Row 
Min 2 – 15 Burpees 
Min 3 – 15/12 Calorie Ski 
Min 4 – 200m run 
Min 5 – Rest 

Thursday

Push Press 
5-5-5-5-5

Every 9 minutes x 3
20 Wall-balls 9/6kg
20 Sumo deadlift high pulls 32/20kg
20 Box jumps 24/20”
20 Push press 42.5/30kg
20/15 Calorie Bike 

Friday

Turkish Get up 
3-3-3

EMOM x 20
Min 1 – 15 Toes to rings
Min 2- 25m Walking lunges
Min 3 – 15/12 Cal ski
Min 4 – Rest

Saturday 

In teams of 2

You go I go
15 minute AMRAP  
5 rounds 
5 Wall climbs 
10 Hang squat cleans 50/35kg
In the remaining time 
AMRAP Echo bike  

Rest 5 minutes 

15 minute AMRAP
5 rounds 
200m run
6 sandbag cleans 
AMRAP row in the remaining time 

Hyrox 

Monday 

2 Rounds 

3 minute AMRAP 
5 Pull ups 
10 Push ups 
15 Squats 

1 minute Rest 

3 minute AMRAP 
Sled Push & Pull

1 minute Rest 

3 Minute AMRAP 
Ski

1 minute Rest 

3 minute AMRAP
25m Walking Lunges 
50m Farmers Carry

1 minute Rest

Wednesday

30 minute EMOM 
Min 1 – 15/12 Calorie Row 
Min 2 – 15 Burpees 
Min 3 – 15/12 Calorie Ski 
Min 4 – 200m run 
Min 5 – Rest 

Friday

800m run 
1000/900m Ski
800m run 
50m Sled push 
800m 
75m Burpee broad jump 
800m run 
1000/900m row

Weightlifting 

Tuesday 

Clean + Front squat  2+2 
RDLs sets of 8s
Front squat  sets of 5s 

Thursday 

Power Snatch + Snatch Balance 2+2 
Snatch pull to power position  sets of 4s
Push press Sets of 6