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Training Week Program

18-24th August 2025

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Monday 18.08.2025
CROSSFIT
New Strength Cycle "CrossFit Total" Week 2 4 Sets of 4 @75% • Back Squat • Shoulder Press • Deadlift
HYROX Foundational
Dynamic Warm Up Metcon 800/700m Ski 3 Rounds • 10 Burpee Broad Jumps • 10 Weighted Lunges • 10 Wall Balls — 600/500m Ski 2 Rounds — 400/300m Ski 1 Round
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Tuesday 19.08.2025
CROSSFIT
Go WOD Gymnastics Warm Up Skill Wall Walk – T2B WOD 10 Rounds • 3 Wall Walk • 4 T2B • 5 Box Jump Up 30/24"
HYROX Endurance
Stretch & Mobility Strength Conditioning 3 Sets • 10 Bench Press • 10 Bent Over Row Metcon (Stamina) EMOM 20 12 25ft Shuttle Run 12 Burpee 12 25ft Shuttle Run 12 Burpee
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Wednesday 20.08.2025
CROSSFIT & HYROX
Running Warm Up Conditioning • 1000m Run + 50 Wall Balls • 800m Run + 40 Wall Ball • 600m Run + 30 Wall Ball • 400m Run + 20 Wall Ball • 200m Run + 10 Wall Ball
Barbell Club
Clean High Pull 3×3@40% Muscle Clean 3×3@50% Jerk 3×3 @60% —— Main Set Snatch Warm up to 70% and 1-1-1-1-1-1-1-1 @80% OH Squat Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
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Thursday 21.08.2025
CROSSFIT
Go WOD 10min Warm Up Tabata Single Unders – Down Up Build Deadlift to workout weight WOD 3 rounds for time of: • 100 double-unders • 15 deadlifts • 15 bar-facing burpees RX 100/70kg
HYROX Strength
4 Super Sets • 10 Alt Back Split Squat • 8 Barbel Pendlay Row • 6/6 DB Hammer Curls • 60sec Max Cal Ski —— 4 Super Sets • 10 Deadlift • 8 Floor Press • 6/6 DB Bent Over Row • 60sec Max Cal Row
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Friday 22.08.2025
CROSSFIT
Go WOD: 10min Activation Warm Up 2 Rounds 100m Row + 10 Thrusters + 5 Pull Ups WOD (week 6) 5 Working Sets AMRAP 2 • 12 Thrusters 50/35kg • 12 C2B • Max Cal Row Rest 2:00 *Your score is total cal row
HYROX
Running Warm Up Partner Comp WOD AMRAP 35 • 100/88 Cal Ski Bike • 100 DB Snatch • 800m Run • 80 Wall Balls *Every time you swap on DB.Snatch and Wall Balls perform 5 synchro burpee
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Saturday 23.08.2025
CROSSFIT
Go WOD 10min Barbell Warm Up Barbell WOD "Chief 25" 6 Rounds 3:00 per round • 3 Power Clean 60/40kg • 6 Burpee Over The Bar • 9 Pistol Squats 1min Rest
BARBELL CLUB
Snatch High Pull 3×3@40% Muscle Snatch 3×3@50% Snatch Pull 3×3 @60% —— Main Set Snatch Warm up to 70% and 1-1-1-1-1-1-1-1 @80% OH Squat Warm up to 70% and 1-1-1-1-1-1-1-1 @80%
HYROX
Dynamic Warm Up Skill Double Unders (Week 4 Double Unders) Metcon Triple 3 • 3000/2700m Row • 300 Double Unders • 3 mile Run
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Sunday 24.08.2025
HYROX Foundational
Dynamic Warm Up Metcon [2 Rounds] AMRAP 5 • Distance Run -Rest 1:00 AMRAP 5 • Distance Ski -Rest 1:00 AMRAP 5 • Distance Bike -Rest 1:00
GYMNASTICS
New Cycle Week 1 out of 8 • Pistols Squats • Ring Dips

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