W/C 12th October 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 12th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout:
10:00 clock:
Find a heavy 3-rep push press
WOD - BENCHMARK // OPEN WOD 12.3
Tier 1 -
AMRAP 18:
15 box jumps 24/20”
12 push press 52.5/35 kg
9 toes-to-bar
Tier 2 -
AMRAP 18:
15 box jumps 24/20”
12 push press 42.5/30 kg
9 toes-to-sternum
Tier 3 -
AMRAP 18:
15 box jumps 20/12”
12 push press 20/15 kg
9 hanging knee raises
🟩 Engine @5pm 🟩
AMRAP 35:
400m run
24 DB step-ups
16 down ups
400m run
24 DB push press
16 sit-ups
🔺 Tuesday 13th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
8 rounds for quality:
:20 L-sit
:10 rest
:20 Superman hold
:10 rest
WOD
Tier 1 -
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500m row.
Tier 2 -
20 rounds for time of:
10 double-unders
5 burpees
– At 0:00 and 10:00, complete a 500m row.
Tier 3 -
20 rounds for time of:
15 single-unders
3 burpees
– At 0:00 and 10:00, complete a 300m row.
🟫 Intervals @4pm 🟫
Every 5:00 for 5 rounds:
200m run
20 alt. DB hang snatches
10 burpees over dumbbell
🔺 Wednesday 14th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 7:
5 sets of 2 @90-95%
Front Squat
WOD
For total reps:
8 rounds:
:20 air squats
:10 rest
4:00 rest
8 rounds:
:20 Echo bike cals
:10 rest
🟩 Engine @6pm 🟩
2 rounds for time:
800m run
30 wall balls
40/32 machine calories
30 double dumbbell lunges
800m run
4:00 rest between rounds
🔺 Thursday 15th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout
Every 1:30 for 5 rounds
5 weighted strict pull-ups/strict pull-ups/negative pull-ups
WOD
Tier 1 -
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Tier 2 -
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Tier 3 -
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
-Repeat from 16/9/25
🟫 Intervals @9:30am and 4pm 🟫
7 rounds:
AMRAP 2
10 sit-ups
10 DB push press
5 Devil’s press
2:00 rest between rounds
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | 30s double kb overhead walk
Min. 2 | 30s hollow hold
EMOM 6 (alternating):
Min. 1 | 10 pike press-ups
Min. 2 | 30s arch hold
Technique work:
Handstand Press-ups
🔺 Friday 16th October 🔺
🟦 CrossFit 🟦
Skill / Strength
BTWB - SPEED
For time:
250m row
WOD
Tier 1 -
4 rounds for time of:
25 deadlifts 85/55kg
25 push-ups
Tier 2 -
4 rounds for time of:
25 deadlifts 60/42.5kg
15 push-ups
Tier 3 -
4 rounds for time of:
15 deadlifts 20/15kg
10 hand-elevated push-ups
🟥 TFI FRIDAY @17:30 🟥
RAD TIN SLINGERS
AMRAP15, with a partner:
Buy in (1:1):
3-6-9-12-15
Power Clean 60/42kg
Burpee over Bar
In the remaining time:
Max Clean (each partner)
🔺 Saturday 17th October 🔺
🟪 HIT45 🟪
:45 work, :15 rest for 6 rounds:
Machine calories
Alternating jumping lunges
Double dumbbell push press
Down ups
🟦 CrossFit 🟦
TEAM WOD
Working in teams of 3 complete AMRAP 30 of:
20 synchronised burpees
90 wall balls 9/6 kg 10/9ft
20 synchronised sit-ups
90 KB swings 32/24 kg
20 synchronised burpees
90 box jumps 24/20”
20 synchronised sit-ups
90 DB snatches 22.5/15kg
🟩 Engine 🟩
AMRAP 6:
800m run
Max distance ski
-2:00 rest
AMRAP 6:
800m run
Max distance Farmer's carry
-2:00 rest
AMRAP 6:
800m run
Max distance burpee broad jump
-2:00 rest
AMRAP 6:
800m run
Max distance row
-2:00 rest
AMRAP 6:
800m run
Max distance sled pull
🔺 Sunday 18th October 🔺
🟪 HIT45 🟪
In 3:00:
200m run
60 double-unders / 90 single-unders
20 air squats
Max down ups in remaining time
Rest 1:00, repeat for 6 rounds
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // NANCY
Tier 1 -
5 rounds for time of:
400-m run
15 overhead squats 42.5/30kg
Tier 2 -
5 rounds for time:
400-m run
15 overhead squats 35/25kg
Tier 3 -
5 rounds for time:
200-m run
10 overhead squats 20/15kg
🟩 Engine 🟩
3 rounds for time:
800m run
200m Farmer's carry
20 wall balls
20 single leg v-sits
20 sandbag lunges
-3:00 rest between rounds
-36 minute time cap