ANZAC DAY HERO WORKOUT

This Saturday 25th April we’ll be closed in the gym as we take time to acknowledge and reflect.

But that doesn’t mean you can’t still get a workout in. No equipment needed, just a bit of space and the right mindset. Whether it’s first thing in the morning or later in the day, take a moment, get it done, and remember what the day stands for. Lest we forget.

MONDAY 20 APR 2026

LIFTING:

Take 15 minutes to build to a heavy single squat clean and split jerk

WORKOUT: For time:

1,000/850 meter row/ski or 2,000/1,700m Echo or 800 meter run

50 Box jump / step down, 24/20 in

30 Power Cleans

TUESDAY 21 APR 2026

GYMNASTIC STRENGTH:

PEAK - 8 Sets

1 legless rope climb - up and down - 1 min rest inbetween

OR…

CLIMB - 8 sets

1 legless rope climb as high as possible or 1 rope climb in as few pulls as possible

BASE - 8 sets

2 x rope floor pulls OR 2 x foot hold and stand

WORKOUT: As many rounds and reps as possible in 20 minutes:

300 meter row

20 alternating dumbbell snatches,

1 minute rest

WEDNESDAY 22 APR 2026

WORKOUT: For time - and/or quality:

1 mile run

75 ab-mat sit-ups

800m farmer carry, 2x24/2x16 kg

75 ab-mat sit-ups

1 mile run

THURSDAY 23 APR 2026

LIFTING: Every 2:30 for 6 sets:

1 front squat + 1 thruster + 1 push press - 8 rpe across all sets

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

WORKOUT:

For max reps:

Tabata - Echo bike calories

Tabata - Toes to bar

Tabata - Front squats

Tabata - Dumbbell Bench Press

A tabata is 20 seconds of work / 10 seconds of rest for 8 rounds or 4 minutes.

FRIDAY 24 APR 2026 - ANZAC HERO WODS

5.30/6.30/9.15am Classes - HERO WORKOUT

WOOD - Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, was assigned to the 2nd Commando Regiment. He was based in Sydney, New South Wales, and died on 23 May 23 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife, Elvi, his mother, Allison, and his father,

5 rounds for time - 30min time cap

Run 400 meters
10 burpee box jumps (24in/20in)
10 sumo deadlift high pulls (45kg/30kg)
10 thrusters (45kg/30kg)

Rest 1 minute after each round

3.30/4.30/5.30pm Classes - Hero Workout

MATTHEW LOCKE - Sergeant Matthew Locke gave his life to protect others and died from small arms fire on 25 October 2007. He’s a recipient of the Medal for Gallantry, one of Australia’s greatest honours.

AMRAP in 33 minutes

50m farmer’s carry (2 x 24/16kg)
25 dumbbell squats (2 x 24/16kg)
10 burpee pull-ups

SATURDAY 25 APR 2026

Out of respect for ANZAC Day, we will be closed on Saturday 25th April as we take time to reflect and honour those who have served.

SUNDAY 26 APR 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