5 MONTHS DOWN IN 2026

The question is... what are you going to do with the next 7?

✅ Keep making excuses?
✅ Keep saying "next week"?
✅ Or start becoming the person you said you'd be in January?

Seven months is enough time to build strength, lose weight, gain confidence, learn new skills, and completely change your trajectory. The clock is ticking. What move are you making? Need help speak to one of our coaches!

MONDAY 01 JUNE 20260

LIFTING: Every 2:00 for 5 sets (10min):

1 pause front squat - 5 second hold in the bottom position

- 80-90% or 9 rpe across all sets.

WORKOUT: with partner 2 rounds for time (28min cap):

90/72 calorie row or 75/60cal echo (shared)

90 wall-ball shots (shared)

P1- 15 Rower Pike ups or 5 wall walks

P2- bar hang

** partners switch movements so that both complete the pike ups or wall walks while the other hangs on bar

TUESDAY 02 JUNE 2026

STRENGTH: 3 sets

Dual Dumbbell romanian deadlift 21s

- as heavy as possible across

- 21s = 7 top half + 7 bottom half + 7 full range of motion reps

WORKOUT: For time

50 alternating dumbbell snatches

30 strict pull-ups

50 alternating dumbbell snatches

5 rope climbs

WEDNESDAY 03 JUNE 2026

WORKOUT: 5 rounds for time:

15 box jump / step down,

30 second L-sit hold

5 push jerks,

300 meter run

LIFTING: Every 2:30minutes for 5 sets:

8 seated barbell strict press - as heavy as possible across

8 moderate weight DB Balboas

12 banded face pulls

THURSDAY 04 JUNE 2026

LIFTING: 4 sets, rest 60-90sec between:

8 Alternating back rack lunges

• start at 40% of back squat 1RM or a load that is a 7-8 RPE

**Movement quality priority over loading

WORKOUT: 3 sets - with partner or solo

16 Alt back step back rack lunges

10m handstand walk

16/12 calorie echo bike or row

rest exactly 1:1 between sets:

FRIDAY 05 JUNE 2026

WORKOUT: For time:

2,000 meter row

Or

For time:

2,000 meter ski erg

Or

8.30 minute bike for max calories

WORKOUT 2: For Time with a Partner

200m Sandbag bear Hug Carry

50 Sandbag Cleans

30 Burpees Over Sandbag

SATURDAY 06 JUNE 2026

Saturday, Big Community Energy

• 6am - Engine Class

• 8am → Crossfit
  

SUNDAY 07 JUNE 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com