Elite results for ordinary people

Thursday 09th February

A.) Trunk Prep

5 Sets

0:30 Deadbug Home position

5 Pillar to Plank Press Up

4 Seesaw Walks


- Into Barbell Prep -


B.) 'DT'

5 Rounds For Time:

12 Deadlifts (70/50kg)

9 Hang Power Cleans 

6 Push Jerks













Wednesday 08th February

Long WOD


Complete 5 rounds of the following:


40 seconds Max Assault bike

-20 second Rest-

40 second Max Russian KB Swings (24/16)

-20 second Rest-

40 second Max Calorie C2 Bike

-20 second Rest-

40 second Max Lateral DB Hops

-20 second Rest-

40 second Max Russian KB twists (24/16)


- Rest 2 Minutes between rounds

- Score = Total Reps












Tuesday 07th February

A.) ' Pull Cycle' WK6 - TEST

i.) Retest Max effort set from 5 weeks ago 2-3 attempts max

- Did you improve? If not no big deal! Somedays we get a spoon, somedays a shovel keep moving the dirt regardless. Consider your consistency, mindset and external factors next time round.

B.) 'Push Cycle & HS Hold' WK1
i.) Perform ME Test of any Push Variation & HS Hold
ii) 3x40% (1 minute rest between sets)

C.) Skill/Assistance Work
EMOM x 8 Minutes
1.) 0:30 Negative Pull Ups
2.) 0:30 Supine Ring Row Hold


D.) For time:

40/30 Cal Assault Bike

30 Burpees with jump touch"













Monday 06th February

A.) 'JC Volume Deadlift cycle'

Every 30 seconds for 15 minutes:

1 Deadlift @1.25x BW

- If 1.25x BW is unachievable then increase weight by 5-10kgs from last week

- Remember weight should challenge our position but it should NEVER change it


B.) AMRAP in 10 minutes

21 Double-Unders*

15 Wall Balls*

9 Toes-to-Bar

*Advance Scale Wall Balls & Double Unders up to Unbroken to receive your Rx ;)


* Intermediate/ Advance Scale Wall Balls & Double Unders to Unbroken"













Friday 03rd February

A. Catch up session - Catch up on missed lifts

     from the week

B.) In front of a clock set for 12 minutes:

1 minute of 30''/24'' box jumps

1 minute of Push Jerk (42.5/30)

2 minutes of 30/24'' box jumps

2 minutes of Push Jerk

3 minutes of 30/24'' box jumps

3 minutes of Push Jerk

* Box jumps hip crease must be above parallel on landing











Thursday 02nd February

A.) Power clean 5-5-3-3-3-1-1-1-1 reps

B.) 8 Rounds for Time In Pairs: YGIG

18/14 Calorie row

18 Wall Balls (9/6kg)

6 Toes to Bar












Wednesday 01st February

A.) EMOM for 16 minutes:
Minute 1: Max Single Arm Burpee Deadlifts (1x22.5/15kg)
Minute 2: 50 Double-Unders
Minute 3: Max Single Arm Dumbbell STOH
Minute 4: Rest

- Rest 5Minutes -

B.) EMOM for 16 minutes:
Minute 1: Max Single Arm OH DB Reverse Lunges (1x22.5/15kg)
Minute 2: Max C2 Bike Meters
Minute 3: Max Single Arm Db Devil Press
Minute 4 Rest

Tuesday 31st January

A.) ' Pull Cycle' Wk5

i.) 3x@70% of ME

(Rest 90s between sets)


ii) Skill Work/Assistance Work

EMOM - 8 Minutes: ALT

1.) 0:30-0:40 Any Pull Kipping Variation/Kip Practice

2.) 0:40 Negative Dragon Flags



B.) 6 Rounds of:

1 minute of American Swings - (32/24kg)

Rest 15 seconds

30 seconds of Ring Dips*

Rest 15 seconds


* scale to holds if more than black band needed"













Monday 30th January

A.) 'JC's Volume Deadlift cycle'

Deadlift Every 30 seconds for 15 minutes:

1 Deadlift @Bodyweight

- If BW is unachievable start at 70, 80 or 90% of BW this week

- This cycle will last four weeks in total with week 5 being a testing week for a Heavy 5. If in doubt start lighter than you think! Remember weight should challenge our position but it should NEVER change it.


B.) 10 min AMRAP:

4-8-12-16-20

Air Squats

Down Ups








Friday 27th January

A.) Catch Up Session

B.) 5 Rounds for time of:

15 Unbroken Wall-balls (9/6kg)
10 Deadlifts (80/60kg)