A. Overhead Squat
5 x 4 repetitions (from rack)
*Increase load for last week

B. Five Supersets:
Max reps Strict Pull-ups
Max reps Push-ups
Rest 2 minutes between rounds

Three rounds, each for time:
Run 180m
Rest 30 seconds

Three rounds, each for time:
Run 360m
Rest 1 minute

Two round, each for time:
Run 560m
Rest 1:30 minutes

Goal: Pick your pace. Aim for consistency across each distance.

A. EMOM x 5 minutes (Light load)
3 Position Clean (Power)
Mid Thigh – Below knee – Ground
Rest 1 minute
EMOM x 5 minutes (increase light – moderate load)
3 Linked Cleans
1 Ground + 2 Hang Cleans
Rest 1 minute
EMOM x 8 minutes (increase in load as movement allows)
2 Touch & Go Cleans *

*Aim for smooth linked reps

B. Ascend as far as possible in 8 minutes:
Deadlift 2-4-6-8-10… 85/55kg
Toes to bar 2-4-6-8-10…

Three rounds:
2 minutes for max reps:
10/8 calorie Echo bike
10 Burpees
Max Dumbbell Thrusters 15/10kg

Rest 2 minutes

2 minutes for max reps:
15/12 calorie Row
10 Dumbbell Thrusters 15/10kg
Max Burpees

Rest 2 minutes

Photo: Ian smashing it through the IN-BOX Open 2025. As always thank you to @GrantWilliamsPhotos for capturing our community in action.

Join Luke at 7am or 8am. Please ensure you have booked in via Mindbody.
7am is currently full but there is plenty of space available for 8am.

Five rounds for max repetitions:
Minute 1: Weighted Box Step-ups 20″ (15kg/10kg Dumbbell)
Minute 2: Toes to Bar
Minute 3: Kettlebell Swings 24/16kg
Minute 4: Rest

Snatch Technique
EMOM X 5 minutes -
Light load 3 position:
High hang - Hang - Ground
*Pause in catch position
Rest 1 minute
EMOM X 5 minutes -
Light to moderate load 3 Snatch:
Ground + 2 Hang Snatch
*Smooth cycling
Rest 1 minute
EMOM X 8 minutes -
Increment in load
2 Snatch (Touch & go) B. Optional extra:
3 rounds:
Row 400m /Echo 1000m
Rest approx 1:1

A. Dumbbell Bench Press
4 x 8-10 reps *
*Maintain weight across

B. Choose one of the following:
Option 1:
For time:
21-15-9 reps:
Pull-ups
Hand release Push-ups

Option 2:
21-15-9 reps:
Chest to bar pull-ups
Dips

Option 3:
9-6-3 reps:
Ring/Bar Muscle-ups
Strict Handstand Push-ups

Photo: Wishing this young champion a speedy recovery.

For time:
30-25-20-15-10-5 Wall ball 9/6kg
Run 360m
*Goal is to complete wall ball unbroken.

Photo: A huge shout out to Mel - Moving from strength to strength. It is so awesome seeing you push yourself and achieving!!

A. Turkish Get-ups
3-3-3-3 (per side)
Work to a heavy (not maximal) set of 3 per side.

B. For time:
1-3-6-9-12-15 Wall Walks
10-30-60-90-120-150 Double-unders
Time cap: 15 minutes

C. Optional Extra:
Core & Shoulder stability-
3 x 30m Kettlebell/Dumbbell Overhead Walks
Rest between efforts
*Single Kettlebell 15m (Left) & 15m (Right)
*Advanced use double kettlebells

Photo: It am stoked to have Jesse setting up to take on the roll of Team Captain for the 2026 IN-BOX OPEN. This is going to be FUN!!!