Monday the 12th to Friday the 16th of August


Every 2 minutes for 10 sets do 10 back squats – this is week 1 so start lite. I started with 60kg on Saturday and will aim to add 5kg every week until i reach 100kg then do it for time – 10 weeks in total. This program will add strength and mass to your legs and directly transfers into workout because of the high volume. Ive used this program many times over the last few years and always made great gains.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

10 ring rows or 1 to 3 rope climbs
10 pushups
10 box stepups – no weight


10 minutes prowler push, go on teams if you like or by yourself


AMRAP 7 minutes

5 handstand pushups or dumbbell shoulder press
10 box jump overs – clear the box if possible

Rest 3 minutes

AMRAP 7 minutes

5 burpee to a 6 inch touch
10 cals machine – keep your machine next to you, if you are using the ski erg do regular burpees

Rest 3 minutes

AMRAP 7 minutes

5 toes to bar or 10 knees to chest
10 dumbbell lunges – 1 heavy dumbbell in the front rack


50 devils press for time


PYRAMID DOUBLE HELEN from the 2010 CrossFit Games (30 minute cap)

1200m run
63 kettlebell swings 24/16kg
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups


2k row or ski


active recovery – 30 minute machines – 5 minutes each
every switch over do 10 squats, 10 situps and 20 second hang from bar


30 minutes of:

10 to 15 floor press
10 to 15 croc rows each arm
20 dumbbell box step ups – 1 each hand
10 cals on a machine


AMRAP 30 minutes

30 power snatch or power cleans 45/30kg
30 bar facing burpees
30 overhead squats 45/30kg
30 strict pullups
30 deadlift 110/70kg
30 ghd situps or situps
100 double unders or 200 singles

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