W/C 5th October 2026
📝 PROGRAMME FOR THE WEEK 📝
🔺 Monday 5th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
500/400m row
30 power cleans 60/42.5kg
5 rope climbs 15ft
1000/800m row
5 rope climbs 15ft
30 power cleans 60/42.5kg
500/400m row
Tier 2 -
For time:
400/300m row
30 power cleans 42.5/30kg
3 rope climbs 12ft
800/600m row
3 rope climbs 12ft
30 power cleans 42.5/30kg
400/300m row
Tier 3 -
For time:
300/200m row
20 power cleans 20/15kg
5 seated rope lock-offs
500/400m row
5 seated rope lock-offs
20 power cleans 20/15kg
300/200m row
🟩 Engine @5pm 🟩
AMRAP 30:
500m row
12 burpees to plate
24 single leg v-sits
500m row
12 plate ground to overhead
24 plate overhead lunges
🔺 Tuesday 6th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Every 1:30 for 5 rounds:
100m run
WOD
Tier 1 -
AMRAP 12:
10 handstand press-ups
20 AbMat sit-ups
30 double-unders
Tier 2 -
AMRAP 12:
10 box pike press-ups
20 AbMat sit-ups
15 double-unders
Tier 3 -
AMRAP 12:
10 dumbbell strict press 7.5/5kg
15 AbMat sit-ups
30 single-unders
🟫 Intervals @4pm 🟫
5 rounds:
AMRAP 3
20 double-unders
10 dumbbell push press
10 AbMat sit-ups
-3:00 rest between rounds
🔺 Wednesday 7th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 6:
5 sets of 3 @85-90%
Front Squat
WOD
Tier 1 -
5 rounds for time:
24 KB swings 24/16kg
12 box jump overs 24/20”
Tier 2 -
5 rounds for time:
24 KB swings 16/12kg
10 box jump overs 24/20”
Tier 3 -
5 rounds for time:
24 KB swings 12/8kg
8 box jumps 12”
🟩 Engine @6pm 🟩
2 rounds for time:
800m run
40 wall balls
30 SA DB hang clean and jerk
20 burpees
800m run
4:00 rest
-30:00 time cap
🔺 Thursday 8th October 🔺
🟦 CrossFit 🟦
Skill / Strength
Establish a max set of:
Strict pull-ups (Banded if needed)
Then:
Every 2:00 for 3 sets:
50% of max set strict pull-ups
WOD
Tier 1 -
5 rounds for time:
9/7 cal Echo bike
12 chest-to-bar pull-ups
15 push-ups
Tier 2 -
5 rounds for time:
9/7 cal Echo bike
8 chest-to-bar pull-ups
10 push-ups
Tier 3 -
5 rounds for time:
7/5 cal Echo bike
8 jumping chest-to-bar pull-ups
10 push-ups from the knees
-Repeat 15/12/2025
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 6 rounds:
200m run
15 plate ground to overhead
10 plate lunges
5 burpees to plate
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | 20-30s ring support hold
Min. 2 | 20-30s nose to wall handstand hold
EMOM 6 (alternating):
Min. 1 | 20-30s bottom ring support hold
Min. 2 | 20-30s handstand kick-ups
Technique work:
Ring muscle-ups/skin-the-cats
Handstand
🔺 Friday 9th October🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
For time:
800m run
30 DB snatches 22.5/15kg
15 toes-to-bar
400m run
20 DB snatches 22.5/15kg
10 toes-to-bar
200m run
10 DB snatches 22.5/15kg
5 toes-to-bar
Tier 2 -
For time:
800m run
30 DB snatches 15/10kg
15 toes-to-target
400m run
20 DB snatches 15/10kg
10 toes-to-target
200m run
10 DB snatches 15/10kg
5 toes-to-target
Tier 3 -
For time:
600m run
30 DB snatches 10/7.5kg
15 hanging knee raises
300m run
20 DB snatches 10/7.5kg
10 hanging knee raises
200m run
10 DB snatches 10/7.5kg
5 hanging knee raises
🔺 Saturday 10th October🔺
🟪 HIT45 🟪
2:00 work, 1:00 rest, alternating between A and B for a total of 4 rounds on each, complete:
A)
100m run
12 burpee tuck jumps
Max kettlebell swings
B)
60 double-unders / 80 single-unders
12 goblet squats
*Max down ups
🟦 CrossFit 🟦
PARTNER WOD
In pairs complete AMRAP 30:
20 synchro burpees
60 box jumps
20 synchro v-sits
60/48 machine calories
20 synchro alternating DB hang clean and jerks 22.5/15kg
60 wall balls 9/6kg 10/9ft
🟩 Engine 🟩
AMRAP 35:
400m run
20 walking lunges
15 DB hang clean & jerks
10 burpees
24/20 machine calories
-2:00 rest
🔺 Sunday 11th October🔺
🟪 HIT45 🟪
1:00 for max reps on each station, for 5 rounds:
Sit-ups
Hang snatch
Burpee over dumbbell
Row calories
Rest
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // RANKEL
Tier 1 -
AMRAP 20:
6 deadlifts 102.5/70kg
7 burpee pull-ups
10 KB swings 32/24kg
200-m run
Tier 2 -
AMRAP 20:
6 deadlifts 85/55kg
7 burpee pull-ups
10 KB swings 24/16kg
200-m run
Tier 3 -
AMRAP 20:
5 deadlifts 42.5/30kg
5 burpee jumping pull-ups
10 Russian KB swings 12/8kg
150-m run
-Repeat 21/9/25
🟩 Engine 🟩
AMRAP 15:
800m run
32 single-arm DB OH lunges
30/24 machine calories
16 burpees
5:00 rest
AMRAP 15:
60/48 machine calories
32 wall balls
400m run
16 single-arm DB Devil's press