🎅 2025 CHRISTMAS TIMETABLE: - CLICK HERE

FITNESS TIP
Recovery is training too. Prioritize sleep, fuel, and mobility.

Note: “Don’t worry if the workout looks a bit different on the board — it’s all part of keeping training fresh and fun.”

MONDAY 22 DEC 2025

LIFTING:

Every 2:00 for 7 sets:

1 reps of a three position deadlift

(1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension)

• Hold for one second at the finish of each position.

• Start at 65% or use RPE 7-8 as a guide for your weight

WORKOUT:

Work for 1 minute / rest for 1 minute until completion:

21-18-15-12-9-6-3

Handstand push-ups

Sumo deadlift high-pull,

TUESDAY 23 DEC 2025

ACCESSORY FOR QUALITY:

Every 90 seconds for 10 sets:

3-7 strict pull-ups

OR…

3-6 eccentric strict pull-ups

OR…

3-6 low bar foot assisted pull-ups

WORKOUT: For time

30 chest to bar pull-ups

45 box jump + step down

20 chest to bar pull-ups

30 box jump + step down

10 chest to bar pull-ups

20 box jump + step down

WEDNESDAY 24 DEC 2025

Morning Classes as per normal - ONLY 3.30pm class in the afternoon

WORKOUT: For time:

50-40-30-20-10 reps of,

V-ups

Kettlebell swings,

SPRINTERVALS:

1min ON/2min OFF x 4 sets (12min):

14/11cal Row

Max reps burpees over rower

THURSDAY 25 DEC 2025

FRIDAY 26 DEC 2025

Public Holiday Class ONLY - 8am

SATURDAY 27 DEC 2025

Saturday, Big Community Energy

6am & 8am → End of 2025 WOD - Pairs, Trios or a team of 4 - Split the reps up between your team

• 200 Cals Machine

• 200 Push Press 40/30

• 200 Deadlifts

• 200 Sit Ups

• 200 Alt Db Snatch 22.5/15

• 200 Push Ups

• 200 Hang Cleans 40/30

• 200 Bodyweight Lunges

• 200 Wall Balls

• 200 Burpees

• Finish With: 25 Muscle-Ups Or Deadball/Sandbag Cleans
  

SUNDAY 28 DEC 2025

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

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

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