W/C 24th August 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 24th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats 22.5/15kg
1:00 rest
Tier 2 -
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chin-over-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max pike push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats 15/10kg
1:00 rest
Tier 3 -
2 rounds for total reps:
On a 3:00 clock:
200-m run
20 ring rows
1:00 rest
On a 3:00 clock:
200-m run
20 push-ups from the knees
1:00 rest
On a 3:00 clock:
200-m run
20 DB goblet squats 7.5/5kg
1:00 rest
🟩 Engine @5pm 🟩
AMRAP 36:
800m run
30 wall balls
400m run
20 single-leg v-sits
100m Farmer's carry
-1:00 rest between rounds
🔺 Tuesday 25th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
3 rounds for time:
750/600m row
50 AbMat sit-ups
25 box jump-overs 30/24”
Tier 2 -
3 rounds for time:
600/500m row
40 AbMat sit-ups
25 box jump-overs 24/20”
Tier 3 -
3 rounds for time:
400/300m row
20 AbMat sit-ups
15 box step-up overs 12”
🟫 Intervals @4pm 🟫
8 rounds of:
In 2:00, complete:
20 sit-ups
10 box jump overs
Max row metres in the remaining time
-2:00 rest between rounds
🔺 Wednesday 26th August 🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout strength
5 sets for load:
3 touch-and-go power cleans
– Rest 2:00 between sets.
– Find a heavy set for today.
WOD
Tier 1 -
For time:
21 power cleans 60/42.5kg
21 high-ring dips
15 power cleans 85/55kg
15 high-ring dips
9 power cleans 102.5/70kg
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Tier 2 -
For time:
21 power cleans 52.5/35kg
21 ring dips
15 power cleans 60/42.5kg
15 ring dips
9 power cleans 70/47.5kg
9 ring dips
Tier 3 -
For time:
15-12-9
Power cleans 20/15kg
Foot-assisted ring dips
🟩 Engine @6pm 🟩
AMRAP 16:
800m run
20 KB swing
20 burpees
4:00 rest
AMRAP 16:
40/32 machine calories
10 DB devil’s press
20 DB lunge
🔺 Thursday 27th August🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
3 sets:
12 single-leg KB or DB deadlifts/leg
– Rest as needed between sets.
WOD
Tier 1 -
For time:
400-m farmers carry 22.5/15kg
right into …
10 rounds:
5 burpees
1 rope climb 15ft
Tier 2 -
For time:
400-m farmers carry 15/10kg
right into …
10 rounds:
5 burpees
1 rope climb 12ft
Tier 3 -
For time:
200-m farmers carry 10/5kg
right into …
10 rounds:
4 burpees
2 pull-to-stands
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 6 rounds, complete as fast as possible:
200m run
15 sit-ups
10 box jumps
🟥 Gymnastics @7pm 🟥
Rings and handstands
🔺 Friday 28th August🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Load the twists with a med ball or dumbbell, if desired.
WOD - COMMUNITY CUP WOD 4
Tier 1 -
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches 22.5/15kg
Tier 2 -
2 rounds for time:
75 double-unders OR 225 single-unders
100 air squats
50 alternating DB snatches 15/10kg
Tier 3 -
2 rounds for time:
50 single-unders
50 air squats
25 alternating DB snatches 7.5/5kg
🔺 Saturday 29th August🔺
🟪 HIT45 🟪
1:00 on each station for 6 rounds, complete for max reps:
Machine calories
Burpee box step ups
Plate ground to overhead
Rest
🟦 CrossFit 🟦
PARTNER WOD
With a partner complete 4 rounds:
In 8:00, complete the following:
400m run (together)
20 partner wall balls 9/6kg, 10/9ft
16 toes-to-bar
12 dumbbell clean and jerks 2x 22.5/15kg
8 sync burpees
AMRAP machine calories in the remaining time
1:00 rest between rounds
🟩 Engine 🟩
2 rounds for time:
800m run
40 alternating dumbbell snatch
40 sit-ups
40 SA DB overhead lunges
800m run
4:00 rest between rounds
🔺 Sunday 30th August 🔺
🟪 HIT45 🟪
AMRAP 21:
10 down ups
15 air squats
20 AbMat sit ups
25 kettlebell swings
Every 3:00, starting at 0:00 complete:
60 double-unders
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // BURIAK
Tier 1 -
AMRAP 20:
5 squat cleans 70/60kg
10 burpees over bar
15 pull-ups
200m run
Tier 2 -
AMRAP 20:
5 squat cleans 42.5/35kg
10 burpees over bar
10 pull-ups
200m run
Tier 3 -
AMRAP 20:
5 hang squat cleans 20/15kg
10 burpees
15 jumping pull-ups
100m run
🟩 Engine 🟩
AMRAP 6 x 5 rounds, with 2:00 rest between rounds:
800m run
Max distance ski/bike
800m run
Max wall balls
800m run
Max distance burpee broad jump
800m run
Max distance row
800m run
Max distance Farmer’s carry