TIMETABLE

30min EMOM Min 1: 20/15 Cal Bike Min 2: 5 Pull Ups/10 Push Ups/5 Toe to Bars (scale up t chest to bar/weight vest)

In 20mins complete the following as a team of 2: 10-1 DB Burpee Max Standin cal bike while partner completes DB Burpees Keep moving on...

5 Sets 90sAmrap DB Cleans (2 x DBs)* (RX = 22/15kg x 2) 30s rest 30s Amrap Toe2Bars (Knee raise as scale) 30s rest After 5th set perform...

4 Sets Min 1: 10 Thrusters Min 2: 20 WallBalls Min 3: 20 Cal Ski Min: 20 WallBalls Min 5: 10 Thrusters Min 6:Rest (a true test of fitness...

Bangers and Mash (Workshop benchmark workout) Part A 21-15-9-15-21 Snatch (RX 35/25kg) Burpee Over the Bar Part B In the remaining time...

6 Sets 1k Bike Max Snatches Go every 4mins Sets 1-3: Lighter weight Sets 4-6: Heavier load RX = 50/30kg + 70/45kg

In 3mins complete: 20 Shuttle Runs 6 Deadlifts Max Jump Lunges in remaining time rest 1min 10 Sets RX 100/70

15min AMRAP 8 Clean and Jerk 10 Burpees RX = 45/30KG

5 Intervals of: 2mins-2mins-2mins-2mins-3mins 12 Front Squats 12 Chest to bars Max Wallballs remaining time Keep going until you have 120...

2 Sets 6min EMOM 24/20/16 HSPU/Push Up 60 Double Unders (120 Single Unders) 6min EMOM HSW x 30 seconds/HS Hold/HS SH Taps 24/20/16 Bike Cals

AMRAP x 24mins 24 Toe to bar 12 Snatches 12 OH Squats 24 Toe To Bar 10 Snatches 10 OH Squats 24 Toe To Bar 8 Snatches 8 OH Squats Keep...

Every 4mins x 8 Sets: 15 Cal Bike (damper 3- seated) 5 Cal Bike (damper 10-standing) *Devils Press 10 DB STOH *Round 1-4: 10 Single Arm...

2 Sets: 50-35-20 Sit Ups 10-7-4 Deadlifts easy 2mins bike recovery 15min CAP RX = 135/90kg Feel = Muscular Duration = Short Pace = Slow

Part A 10-1 Thrusters Chest to bars rest 2mins (just enough time) Part B 1-10 Thruster Pull Ups 20min CAP Rx = 50/40kg and 35/30kg Feel =...

2 Rounds: 100 Double Unders 25 Cleans 50 Burpee Bar Touches Time cap is 15mins RX = 60/40kg Feel = Under water Pace = Fast/sprinty...