Important Notice :
Avoid injury. Do not attempt any movement or lift unless you are 100% confident you can perform it safely.
Always stretch, scale movements when needed, and train for longevity.
This training plan is provided in good faith. By following it, you acknowledge that you are physically capable of training and take responsibility for your own safety
Training Block …
Sunday is “Free” - Train what you like or Rest
Monday
Strength:
Strict Press
4x3 @ 80-85%
Every 3 mins
Conditioning:
5 Rounds
20 Wall Balls
15 Toes to Bar
10 Power Snatch @ 40/30kg
White Standard
Complete the workout — ignore time
Sub TTB for Hanging Knee Raises
Use any weight that’s comfortable
Tier Targets
Brown Goal: Sub 18:00
Gold Goal: Sub 17:00
Red Goal: Sub 16:00
Blue Goal: Sub 15:00
Black Goal: Sub 14:00
Tuesday
Strength:
Deadlift
5x3 @ 85%
Conditioning:
AMRAP 14
10 Strict Pull Ups
10 Box Jumps @ 30”
10 HSPU
White Standard
Sub muscle ups to pull ups/banded
Use 24 or 20” as required for box jumps
Sub HSPU for Strict Olympic bar press
Tier Targets
Brown Target: 3~ Rounds
Gold Target: 3+ Rounds
Red Target: 4~ Rounds
Blue Target: 4+ Rounds
Black Target: 5+ Rounds
Wednesday
Strength:
Bench Press
5x9 @ 75%
Every 3mins
Conditioning:
AMRAP 12
10 Push Press @ 60kg
10 Box Jumps 30"
10 Toes to Bar
White Standard
Steady pace — aim to complete as many rounds as you can and
keep focus on form and feel rather than speed.
Drop bar weight to comfortable / manageable
Substitute Box height 20” – 24”
Hanging Leg Raises or Flat Leg raises
to substitute toes to bar.
Tier Targets
Brown Target: 3+ Rounds
Gold Target: 4+ Rounds
Red Target: 5 Rounds
Blue Target: 5+ Rounds
Black Target: 6/6+ Rounds
PLT Test:
WOD 1:
“Fran Remix”
For Time
Workout: 21-15-9:
KB Thrusters (24kg/16kg)
Pull-ups
White Standard
For todays session, practise lite thrusters, use a lite KB pair and
use assistance bands for your pull ups. Take your time and focus on the form and feel of the movements.
Tier Targets
Brown Goal: Sub 6:30
Gold Goal: Sub 5:00
Red Goal: Sub 4:14
Blue Goal: Sub 3:20
Black Goal: Sub 2:50
Thursday
Friday
Strength:
Back Squat
4x4 @ 80%
Every 3min
Conditioning:
4 Rounds
500m Row
12 Burpee Box Jump Overs @ 24/20”
12 Goblet Squats @ 35/25kg
White Standard
Complete the workout — ignore time targets.
Substitute the box jump and just do burpees with a step
up to 20” if you want to, this is a tough workout even without the box.
Use a lite or just do air squats to substitute the Goblets.
Brown and Gold
Sub out of the weights on the goblets to allow smoother work rate.
Red, Blue and Black
This workout builds fatigue quickly, don’t burn too much early.
Keep a reserve.
Tier Targets
Brown Goal: Sub 18:00
Gold Goal: Sub 17:00
Red Goal: Sub 16:00
Blue Goal: Sub 15:00
Black Goal: Sub 14:00
Saturday
Conditioning:
EMOM 27
Min 1: 12/10 Cal Assault Bike
Min 2: 15 Pull Ups (Kipping ok)
Min 3: 8 Thrusters @ 40/30kg
White Standard
Maintain steady effort, drop cals, use bands & lower
the thruster weight.
Tier Targets
Brown Standard: 10/8 Cal / 10 Pull / 6-8 thrusters
Gold Standard: 10/8 Cal / 10 Pull / 7-8 thrusters
Red Standard: 10/8 Cal / 12 Pull / 6-8 thrusters
Blue Standard: RX
Black Standard: RX+ 14/12 Cal / 15 Pull / 10 thrusters