Elite results for ordinary people

Tuesday 18th January

A.   Pick a gymnastics skill

     - 20 mins of Primary Strength / Skill work

     - 10 mins of Specific Accessory work



B. AMRAP in 10 minutes:

    14 OH DB lunges

    7 C2B pull ups or 7 HSPU

Monday 17th January

A. Back or Front squat - you pick

     - 5x5 @ Last weeks Weight or heavier

     - 5th Set is max effort 5+


B. For time : All out fire breathing!

200m Run

20 Cal echo Bike

20 Cal Row

200m Run


Males aim for sub 5 - Females aim for sub 6:30

Friday 14th January


A. Catch up session - Catch up on missed lifts

     from the week



B. 4 Rounds for max reps

     1 min Max Single Arm Ring Rows

     1 min Max Single Arm Dumbbell Bench press

     1 min Max Russian swings (32/24)

     1 min Max Cals

     1 min Rest

Thursday 13th January

A. 30 rounds for time:


1 Squat snatch / squat clean

3 Burpees

5 Box jump overs (24"/20")


- Barbell to be heavy without any failed reps

- 20 - 30 min time domain

- 30 min cap

Wednesday 12th January

Long WOD

New Round every 6 minutes x 6 rounds:

500m Row

 21 alt Lunges

15 Push Ups

9R/9L Dumbbell Push press

Tuesday 11th January

A. Pick a gymnastics skill

     - 20 mins of primary strength / skill work

     - 10 mins of specific accessory work


B. For time :

     50-40-30-20-10

     Double Unders

     10-8-6-4-2

      Muscle Ups

      5-4-3-2-1

      Deadlifts (110/85)

Monday 10th January

A.  Back or Front squat - you pick

     - 4x5 @ Last weeks weight or heavier

     - 4th set is max effort 5+



B. EMOM x 12 (alt)


   1. 1 Cluster (70/50) (add 1 rep each round) 

   2. 10 Bar facing burpees

Friday 07th January

Prep - Trunk Work

Complete the following for quality:

3 Sets

5 Scapula Pull Ups w/3 second hold

5 KB Supported Deadbugs Hands Only (8/12)

5 KB Supported Deadbugs Feet Only

15 Elevated Glute Hip Bridge - 10-15kg plate


A. Catch up session - Catch up on missed lifts

     from the week


B. Rowing Intervals

     0:90 on : 0:90 off x 5 rounds


     Score = Total Distance

Thursday 06th January

A. Every 3 minutes x 5 rounds:

     10 HEAVY Russian Kettlebell swings

      5 Bench press (Building)


B. In Teams of 3 - AMRAP in 20 minutes:

     100 Alt Wallballs (2 work - 1 rests)

     75 synchro Plate GTOH (20/15)

     50 Cals

     75 synchro DB Hang snatch (22.5/15)

     100 Alt Wallballs (2 work - 1 rests)

Wednesday 05th January

'The Ghost'
6 rounds of:

1 minute of Cals
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for calories, burpees, and double-unders.