-5mins to build-

A) Every 90 sec x5 rounds:

Up to 50 double unders (should be around 30 seconds here)

3 TnG Power snatches

B) 20min AMRAP:

3 Wall climbs

12 Alt db hang split snatches – up to 22.5/15kg

15 Wall balls

18/16 Cal Row

A) 4 sets/super set:

1 Tempo front squat + 1 Paused front squat + 1 normal front squat

4 seated broad jumps

-20min cap-

B) 1min on/1min off/x3 rounds:


C) 30 sec on/1min off/x3:

Pull ups

D) 40 sec on/20 sec off/x3 rounds:

-Double kb hang squat cleans – up to 24/16kg

-Double unders

-Ring dips

-Db devils press – up to 22.5/15kg

-1min Rest


Part A – For our strength piece we have some heavy front squats along with some plyometric work. For our front squats we have 3 variations for one set. For our tempo squat we want to take at least 3 sec on the way down, for our paused squat we want to hold at the bottom for 3 sec (stay nice and tight here, don’t collapse into it) and our last rep is just your normal paced squat.

For the seated broad jumps, sit on a box so your hips are about level with your knees then explode forward from this seated position, walk back to the box and repeat.

Part B + C – For these two pieces we have some gymnastics works, a chance to really try get some good volume in without having to worry about anything else. Don’t feel like you need to stay on the wall or the rig for the entire duration, play it smart to allow you to stay in control at the back end of it all.

Part D – For our final piece we will be working for 40 sec, resting 20 sec then repeating this until we get down to our rest minute. For pacing here we aren’t thinking about moving fast, for these movements you wont get much more out of it for trying to go fast. Smooth and consistant is key, focus on the rhythm of the movement and your breathing and the rest will take of itself.

-5mins to build-

A) Every 3mins x5 rounds:

400m Run

2 TnG Clean + Jerks

B) For time:

21 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg

21 Wall balls

15 Shoulder to overhead

15 T2b

9 Thrusters

9 Bar muscle ups

-If time-

C) 3min AMRAP:

500/400m Row

Max Burpees in time remaining


Part A – For our 1st piece of the day we have some lifting specific work mixed in with some conditioning. Broken up into 3min blocks the only rest we will get is the time remaining after you complete your 2nd c+j.

If making 400m within the 3mins is really pushing it for you and not leaving you much time to complete the c+j then talk to your coach to discuss scaling options.

We want to be pushing for a good pace during these runs to allow enough time to do the lifts and also change weights before we start our next round.

We won’t be getting as heavy as we would like to here due to nature of this workout. There won’t be as much rest as you’d like with the heavier loads so this in turn will also make the runs harder than usual as well (more the last 2-3 rounds anyway) so keep this in the back of your mind and don’t be rattled by it once it hits.

Part B – This piece will be fairly quick, the reps aren’t too high (except the set of 21’s) and not overly heavy (except for the thrusters at the end) so try to push from start to finish.

Don’t sand bag weight wise because you are scared of the thrusters at the end, we want these to be hard. If you can link a few together while warming up you will be fine. Don’t go in thinking these have to be unbroken (even though they most likely will end up that way and if not it wont be far off), but we also shouldn’t be doing singles either…..

Part C – To finish the day (if we have time) is only 1 round. We want this to be all out…. not a hell of a lot of pacing here…. this should hurt the entire way.  As soon as you finish the row quickly get out, step to the side and rip into your burpees until the 3mins are up. Even if you think that the 500/400m is going to be a push to get done within the time frame we still want you to get after it, getting this distance done now becomes your focus.

A) EMOM 20mins:

Min1- Single db complex with left arm – up to 22.5/15kg

5 Hang clean + jerks

5 Front squats

5 Hang squat clean thrusters

Min2- Double unders – up to 70

Min3- Single db complex with right arm


5 Pull ups

5 Air squats

Min5- Rest

B) 4 sets/super set:

10 Deadlifts

10 Shoot throughs


Part A – For our conditioning today we have a fairly long EMOM. It will feel a lot longer than it is due tho the amount of work and moving is involved.

For the db complex this should ideally be done unbroken, it may get to a point in the last round or 2 that you have to break it up but if that is happening from the start it may be a bit too heavy.

For our double unders we have a cap of 70 reps, pick a number that is going to allow you to get it done in around the 40 sec or so. Even if you don’t have double unders we still want you to attempt these today and give yourself a 40 sec cap.

Part B – Nothing special to note here for the deadlifts other than that we are wanting them to be TnG and that even though it is 10 reps we still want them to be tough.

For the shoot throughs you can use parallettes, kbs or box’s. You will find the higher the you are based the easier it will be. Thinking of being in a hollow body position when our feet are back and trying to keep your feet off the floor as we swoop our body through, then get your hips up high and squeeze your glutes when your feet are out front. Keeping the arms locked out the entire time.

A) 2 Rounds:


10 e.a Single kb/db overhead lunges

5 Muscle snatches

5 Snatch balance

30 Sec hollow body

Up to 10 strict pull ups or ring rows

B) Power snatch: 5x 1.1.1

Squat snatch: 3x 1.1.1

-20min cap-

C) 15min AMRAP:

12 SDHP @L1=30/20kg – L2=43/30kg – L3=52/35kg

10 Box jump overs

12/9 Cal row or bike

100m Single kb farmers carry – up to 32/24kg


Part A – As it says this is a primer, we are using this to help get everything warm and moving well. We don’t want much/if any weight for the barbell movements, you can add a little if you are comfortable with them but nothing heavy.

Part B – Same as yesterday for the oly piece, we have a 20min window to get through our working sets (+ warm up sets) but today with snatching. You will be dropping and reseting after each rep and having up to 10 sec between reps. Also take into consideration that after your power snatches you will most likely need to do a few warm up sets for the squat snatch so take that into account when thinking about time frames.

Part C – For our AMRAP today we have some fairly low repetitions for our movements (hence why we are trying to go a little heavier than normal with the SDHP) so this should allow you to keep moving during this time, there really shouldn’t be much that makes you come to a dead stop and if so not for long. You can swap hands when needed during the farmers carry.

A) Power clean + push jerk:

3x 1.1.1

Squat clean + split jerk:

3x 1.1.1

-20min cap-

B) For time:

15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg

15 Pull ups

15 Thrusters

15 T2b

10 lateral burpees

10 Thrusters

10 Pull ups

10 Thrusters

10 T2b

10 Lateral burpees

-If time-

C) 2-3 Rounds:

10 Turkish sit ups

30 Sec lying flutter kicks


Part A – For our lifting piece today we have 20mins to get through 6 working sets and also our warm up/building up sets. You have 3 sets of 3 power clean + push jerks and then into 3 sets of 3 squat clean + split jerks. These are all done as singles and you can have up to 10 sec rest between reps during your set. You will be looking at around 90 sec to 2mins rest between each set (most likely closer to 2mins during the squat cleans as these will get pretty gassy with the heavier loading) so take this into consideration while you are building up to your working weight so you don’t run out of time. But at the same time make sure the 3 sets are tough, don’t sandbag because you are afraid of running out of time.

Part B – Our conditioning piece today is going to be very gassy…. the combo of thrusters and pull ups never fail to jack the heart rate…. so don’t feel like you have to rush through those bigger sets of thrusters, you can still go unbroken but think about keeping a smooth controlled rhythm so you can focus on your breathing to help keep your heart rate in check for as long as possible.  Same goes for the gymnastics side of things, nothing wrong with going unbroken if it is within your capability but don’t try to rush the reps, be smooth and efficient, this will get spicy on it’s own, no need to crank it up anymore than it needs to.

Part C – Depending on getting through all the above in time for this piece.

Making sure to try your hardest to keep your heels on the ground during the turkish sit ups. And for the lying leg flutters keep yourself in a hollow body position and trying not to do big long kicks. We only want to think “heel to toe”.

A) 4 sets/super set:

4 Tempo front squats

8 e.l Goblet step ups

Max unbroken t2b

-20min cap-

B) For time:

3 Rounds-

15 Kb swings – up to 32/24kg

10 Box jumps


3 Rounds-

20 Wall balls

10 Burpee box jumps

-If time-

C) Alt Tabata:

Weighted hollow body

Russian Twists


Part A – With our strength piece for today we have tempo front squats, we are aiming for the tempo to be a good 4-5 seconds on the way down here. Keeping the belly tight and never letting the chest drop. Come out of the hole aggressively.

For the goblet step ups we want you to do all the step ups on one leg 1st then change over. Making sure that we are not trying to use the leg that is planted on the floor, but really focusing on leaning in to that leading leg and driving hard.

For our unbroken set we ideally want to be doing t2b but for some this is un-realistic. So if you can’t link together more than 5 reps scale down to toes to ring, and if you can’t do these move back to the bar and go for knee raises (but really trying to get those knees up high).

Part B – Nothing fancy here just work. If we are able we want you to aim to use a heavier kb than you usually would. Thinking about relaxing your arms as much as possible and using your hips the best you can. Making sure for the box jumps we get to full extn at the top of the box. Once you have completed the 3 rounds of these 2 movements we move on to the next 2. For the wall balls today we want to really push hard for 20 unbroken, this may be hard for some but for today if you need to rest that little longer before you start to allow you to get the 20 reps, do so.

Once we get on to the burpees try not to stop. Your capability with the wall balls will have a big impact on your pace with these. If 20 wall balls are not an issue for you you could afford to push the pace here, if 20 is pushing the limit for you then just aim to keep a steady pace here.

Part C – This last piece is only if we are lucky enough to have any time remaining. For the weighted hollow body we are holding either a weight plate or a kb with both our hands, arms extended and at a minimum having it stacked above our shoulders, if able try to get the weight behind the head.

You may use the same weight for the Russian twists as the hollow body unless there is a fair bit of weight difference between the two.

A) -Choose either Option 1 OR Option 2-


4sets/super set:

4 Tempo overhead squats

8 e.l Db/kb weighted step ups

-18min cap-


-5mins to build-

EMOM x5 rounds:

5 TnG Power snatches

-1min rest-

EMOM x7 rounds:

2 Hang squat snatches with 3 sec pause in each hang

B) 20min AMRAP:

200m Run

10 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg

5 Bar muscle ups

10 Overhead alt lunges

10 Pull ups

10 Squat snatches


Part A – Today you get to choose, you can either choose to go with overhead squats from a rack or snatches. Both options will have an 18min cap on it.

For the tempo overhead squats, we are aiming for a 5 sec tempo on the way down and normal on the way up. For the step ups, do all 8 rep on 1 leg 1st then the other.

Part B – Today is a long”ish” AMRAP. Nothing too heavy but it will start to catch up with you as these are quite big movements and will need to be explosive along with co-ordinated and balanced.

If there is a big difference between your Overhead squats/snatches and the overhead lunges then you can get a weight plate for your lunges and hold it overhead.

If scaling the bar muscle ups go for 5 burpee c2b/pull ups instead.

A) 3 sets/super set:

5 Strict press

Max weighted pull ups

-10min cap-

B) 3 sets/super set:

3 Strict press

Max strict pull ups

-10min cap-

C) Every 3mins x4 rounds:

200m Run

T2b L1=7 – L2=11 – L3=15

Max Shoulder to overhead in time remaining @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg


Part A – For our 1st 2 pieces we have some basic strength work but with a little twist for those who are able. If you are capable, add a little weight to your pull ups. If not then aim for regular strict pull ups or scale again to banded.

Part B – For our 2nd strength piece we are keeping the strict press but now we are dropping the extra weight and going for regular strict pull ups. If you were doing regular or banded pull ups in Part A, scale down to ring rows now.

Part C – For our conditioning we are working with a 3min clock, there is no prescribed rest. Once the 3mins are up we are straight in to a new round.

Picking a level/number of t2b you can get within 3 sets (should take no longer than a min), and for the weight we want to aim for a challenging load here, something that is a outside your normal “comfort”. But not so heavy that you are doing singles from the get go.

A) Alt Tabata:


Handstand hold

-2min rest-

Alt Tabata:

T2b to pull up (can scale down, see notes)


B) 30sec on/15sec off/x5 Rounds:

-Cal row/bike

-Double unders

C) 3 Rounds for time:

25 Wall balls

20 Kb swings – up to 24/16kg

15 Pull ups

10 Press ups`


Part A – for our 1st tabata for our 1st piece we have some good simple movements to help prime and practise certain positions for our 2nd tabata. Even if we have hspu and kipping or butterfly pull ups we are still doing these. Good chance to practise the basics here.

For our 2nd tabata we are turning it up a bit by trying to link 2 movements together. You will go from 1 t2b in to 1 pull up (ideally without having to perform another kip in between), then back to a t2b and again a pull up. Continue this for the 20 sec. If you do not have pull ups you will go from a t2b to a kip. If you you do not have t2b you will go from a knee tuck to a kip. Talk to your coach for a little guidance here if you are unsure.

Part B – Today we have some short sharp intervals, you will complete 30 sec on either a bike or a rower, rest 15 sec/change over then 30 sec worth of double unders. This is 1 round. We want a strong pace on the row/bike but a pace we can maintain throughout.

Part C – A simple 3 rounder here, nothing tricky or heavy just simple movements that will compound one another the deeper we go.

If you are used to big sets with wall balls then push for unbroken, if not then break it up from the start so you aren’t spending too much time resting during transitions. Even though the kb swings are basic and are not heavy, still thinking about being as smooth as you can here while forcing some big breaths in.

Be as strict as you can be with the press ups, no snaking, making sure your hips move with your shoulders so you are pressing your entire body not just your top half (if you are on your toes) and be sure to lock those elbows out at the top!!