Bodyweight & Core

10 minute EMOM:

Strict C2B Pull ups – 5-10 reps on the minute.

10 minute EMOM:

Strict Ring Dips – 5-10 reps on the minute

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Finisher: Overhead plate carry – max distance before putting it down. Suggested Men 20k. Ladies 10k.


Power Clean & Split Jerk

Power Clean & Split Jerk 3-3-2-2-1-1

10 rounds for time:

5 Burpees
5 Wall Balls
5 Box Jumps

Finisher: Max plank. 2:30 was the last winning time, lets see who gets 3 minutes first.


Back Squats & FTD Qualifier

Back Squats 5-5-5-5-5

5 sets of 5 reps at same weight.

FTD Qualifier 1:

For time:

50 Double Unders
40 Toes to bar
30 Snatch 35/20k
20 Overhead Squat 35/20k


100 Single Unders
40 Knee Raises
30 GTOH 30/20k
20 Goblet Squats 24/16k


Tabata Mash up – 16 x 20 secs on 10 secs off. A: Tommies. B: Sit ups


Introducing ‘Death by’

Deadlifts 10-10-10-10-10

After every set of deadlifts hit a max set of either: Kipping C2B Pull ups, Pull ups or harder than usual standard ring rows.

‘Death by Clean & Jerk’ 60/40k

On the first minute perform 1 clean & jerk, 2 on the second, 3 on the third etc until you cannot complete all the reps within the minute. Then your workout is over. So if you get the 8 Clean & Jerks in the 8th minute, then only get 7 in the 9th minute your score is 8 rounds plus 7.

Scale appropriately please.



Push Press & Pull ups

Push Press 3-3-2-2-1-1

Build to a 1rm

Strict Pull ups – 5 sets max reps

If you have 10+ pull ups do chest to bar.
If you don’t have pull ups do hard ring rows or negatives.

3 rounds for reps: 1 minute each station. Rest 1 min between rounds.

Row for calories
KB Swings 24/16
Push Press 40/25k
Box Jumps 20″
Double unders




Front Squats & Running Cindy

Front Squats 10-8-6-4-2

Build by 10% each set. So people using 100k for the 10 go up in 10k steps etc

30 minute amrap:

5 rounds of Cindy:
5 Pull ups
10 Push ups
15 Squats
Run 800m

Finisher: That will be enough.


Power Snatch & Chipper

Power Snatch

Build to a 3rm touch and go.


Snatch Grip Deadlifts 5-5-5
Snatch Pulls 3-3-3
Muscle Snatch 1-1-1

For time:

‘Dirty Thirty’

30 Box jumps 24/20″
30 Pull-ups / Jumping Pull ups
30 KB Swings 24/16k
30 Walking Lunges
30 Toes to bar / Knee raises
30 Push Press 30/20k
30 Sit ups
30 Wallballs
30 Burpees
30 Double-Unders

Linear Progressions and Sprints

Back Squat or Deadlifts


Same weight across all 5 sets.

4 x 400m Runs – 2 minutes rest between sets


7-5-3 reps of:

Strict Muscle ups – Pull ups – Negatives
Strict HSPU – Ring Push ups – Push ups


Jerk and Grind

Split Jerk 1-1-1-1-1-1-1-1

Build to a 1rm.

5 rounds for time:

5 Muscle ups
Run 400m
5 Squat Cleans 80/45k

Sub Muscle ups with pull ups or ring rows.


30 Tommies
30 Sit ups
30 Russian Twists


Pump up then blow out

Bench Press 12-8-4

2 warm up sets then got for a max out 12. Then raise the weight and go for max on 8 and 4 reps. Keep a note for next time of weights used.

Pendlay Rows 10-10-10

One warm up then 3 sets of 10 reps

10 minutes Toes to bar and Toes to rings practice.

For time:

50-35-20 reps of:

KB Swings
Push Press 40/25k