WOD

2 rounds: 90 secs on / 90 secs rest

Run 200m plus max:
1. Burpees
2. Kettlebell swings (24/16kg)
3. Goblet squats (24/16kg)
4. Split jumps
5. DB snatch (22.5/15kg)

This interval workout gives you sufficient rest to hit each round fresh(ish!). You’ll run 200m and then complete as many reps of the next movement as you can in the remaining time of 90 seconds. Aim to keep your run pace consistent – you should be able to move straight onto the next movement.

Scaling:
All movements should be at a scale that enables you to keep moving without too much rest. You can use a lighter kettlebell or dumbbell if you need to and the split jumps can be scaled to stepping lunges if jumping isn’t happening.

Top tip:
Find your run pace! The key to this type of workout is finding a run pace which is hard, but doesn’t leave you so gassed that you can’t go striaght onto the next movement. Use the workout as an opportunity to test what that pace is for you.

WOD

30 minute alternating EMOM:

A) 10 deadlifts @ 100/70kg
B) 20 split jumps
C) 10 push press @ 50/35kg

The focus today is maintaining consistent good form on the deadlift and push press over high volume reps.

Scaling:
Deadlift & push press: select a weight that enables you to do 10 reps unbroken
Split jumps: can be scaled to a backwards lunge

Top tip:
bear in mind that you’ll be doing 100 reps each of the deadlift and push press. Select your weight accordingly and leave your ego at the door!

WOD

5 rounds:
10 back squat @ bodyweight
400m run

Leg day! 😉

Scaling:
Back squat – select a weight which enables you to do 10 reps unbroken for at the least the first two rounds

Top tip:
Take the run at a steady pace and focus on standing up FAST from the bottom of the squat; expect the squats to get hard.

WOD

8 rounds:
> Row 300/250m
> 10 push ups
> 10 burpees

This is a HIGH INTENSITY interval workout. The aim is to go hard on the row, pick a push up scale you can do unbroken for at least the first few rounds and keep moving through the burpees. Aim for a consistent time every round.

Scaling:
Row – this will be capped at 70 seconds, so get off the rower then if you haven’t completed the specified distance
Push ups – go from your knees if you don’t have full push ups yet. If you can do push ups, but not 10 unbroken, you can do 5 full + 5 knee push ups


Top tip:
After your 10th push up lie straight down on the floor and get going on the burpees; do not stop, you’ll get plenty of rest!

WOD

A) Find a heavy clean

B) 5 rounds
5 cleans @ 80%
15 air squats
120m run

The focus today is the clean. Use 80% of whatever weight you get to for the workout. All cleans are ideally squat cleans.

Scaling:
The weight in the workout is appropriate for YOU, so no need to scale. We’ll spend lots of time going through progressions and drills in part A.

Top tip:
The 5 cleans can be done as quick singles. Go at recovery pace on the air squats and run to keep some juice in the legs!

WOD

A) Deadlift 10-8-6-4-2-4-6-8-10

B) 100 push ups, 15 sit ups every time you break (10 min cap)


The deadlift is the focus today; progressively adding weight as the reps reduce. On the way back down the pyramid, aim to lift slightly more than you did for the same rep range on the way up (e.g. 10@50kg, 8@60kg, 6@70kg, 4@80kg, 2@90kg, 4@85kg, 6@75kg, 4@65kg, 10@55kg)


Scaling:
Push ups – if you can’t do at least 10 perfect push ups from the floor, use a box 

Top tip:
Focus on maintaining the same mechanics on the deadlift throughout the pyramid.

WOD

A) Thruster 5RM

B) 27-21-15-9-3
> thrusters (42.5/30kg)
> burpee over bar

You can’t beat a classic CrossFit couplet!

Scaling:
Thruster – select a weight that enables you to do the first set of 27 in no more than 3 sets
Burpee – ideally this is a two-footed jump down, jump up and jump over. Step if you need to

Top tip:
B-R-E-A-T-H-E on the thrusters – exhale at the top and bottom of each rep. Find a steady pace you can hold on the burpees… do NOT rush the first few reps!

WOD

30 minute alternating EMOM

A) 8 slamball to shoulder (50/30kg)
B) Prowler push 40kg (30/20m)
C) 10 DB box step overs (15/10kg, 24/20″)

This is one movement every minute for 10 rounds; the faster you get the reps done, the more rest you get before the next movement.

This may look easy, but rest assured it will get tough. Scale appropriately!

Scaling:
Slamball – the reps or weight can be reduced
Prowler – reduce distance rather than weight
Dumbell – reduce dumbbell weight rather than lowering the box

Top tip:
During the warm up we’ll test your weight and rep range to ensure you pick an appropriate number. You should pick scales that enable you to complete the work in no more than 40 seconds when fresh; overegg it at your peril!

WOD

3 rounds, 1 minute on each station:

> Row
> KBS (24/16kg)
> Burpee box jump over (24/20″)
> Wattbike
> Plate GTOH (20/15kg)
> Shuttle run

2 mins rest between rounds

The clock doesn’t stop, so transition quickly from one move to the next

Scaling:
Kettlebell/plate – select a weight which you can do at least 20 unbroken reps
Box jump over – you can step over the box if you’re not confident jumping onto it

Top tip:
Don’t go out too hard! Keep moving at a steady pace in round 1, then try to hold the same numbers in rounds 2&3.

WOD

3 rounds:
> 240m slamball carry (50/30kg)
> 240m run
> 80m farmers carry (22.5/15kg DBs)
> 40 deadlifts (22.5/15kg DBs)


This workout is plain and simple get-your-head-down grunt work!

Scaling:
Slamball – the slamball carry is done on the shoulders (you can switch as you go). Lower the weight if you need to.
Dumbbells – you’ll use the same weight for the farmers carry and deadlift. Choose a weight which feels fairly light in the warm up; these will catch up with you!

Top Tip:
Just. Keep. Going. The slamball carry is two laps of the training area – aim to do each round unbroken. It can really help to play mind games as you go “I’ll just get to the next corner…” then, when you get there “I’ll just get to the next one…” and so on!