Monday

A1) Bulgarian split squats 
10-8-6-6-6 

A2) Hanging leg raise 
5 x 6-8

EMOM x 15 
Min 1 – Wall walks 
Min 2 – Double unders 
Min 3 – Calorie ski 

Tuesday

Front Squat 
10-8-6-4-2

7 Round 
200m run
7 Chest to bar pull ups 
7 Front squats 60/40kg
7 Push jerks 60/40kg

Wednesday

Deadlift 5-5-5-5-5

5 Rounds 
4 minute AMRAP 
10 Burpee box jumps 
20 Russian swings 32/20kg 
Max calorie row 

Rest 2 minutes 

Thursday

A1)Dumb-bell bench press
4 x 8-12

A2)T-bar row
4 x 10-15

800m run
50 Wall balls 9/6kg
400m run  
50 Wall balls 9/6kg
800m run 

Friday

Thruster 3-3-3-3-3

6 rounds 
Alternate between A&B
3 minutes work 
1 minute rest 

A)
4 Dumb-bell Thrusters 22.5/15kg
6 Toes to bar 
24 Double unders 

B)
Fan bike 

Saturday 

In teams of 2 
40 clean & Jerks 60/40kg
80 Bar Facing burpees 
2000/1800m row 
80 Bar Facing burpees 
40 Clean & Jerks 60/40kg

Hyrox 

Monday 

3 rounds 
1 minute plank
15 Side plank dips (L/R)
20 Tuck ups 

5 Rounds 
Every 3 minutes 
20 alternating lunges 
10 Ring rows 

5 rounds 
Every 3 minutes 
20 Goblet squats 
10 strict press

Wednesday

Deadlift 5-5-5-5-5

5 Rounds
4 minute AMRAP
10 Burpee box jumps
20 Russian swings 32/20kg
Max calorie row

Rest 2 minutes

Friday

4 rounds 
Every 10 minutes 
800m run
1000m row
Max ski 

Weightlifting 

Tuesday 

Push Press + Push Jerk 
5 x 3+1

Pause Front Squat 
5 x 3 (75% of max front squat )

Hang Power cleans 
5×3 (75% of Clean)

Thursday 

Snatch Push press + Overhead squat 
5 x 3+3 (50-60% of snatch)

High hang squat snatch 
5 x 3 (60-70 % of Snatch)

Snatch High Pull 
5 x 5 (70-80% of Snatch)