Take On This Accessible CrossFit Session Designed by the Fittest Woman in the UK

Photo credit: @jordan.t.levin
Photo credit: @jordan.t.levin

Lucy Campbell is a CrossFit coach and athlete at CrossFit Nottingham, where she balances her intense training routine with leading classes. A national level gymnast until 12, she then focussed on swimming, competing internationally to a high level until she went to university. After jumping out of the swimming pool due to burn out, she took to CrossFit instantly, impressively finishing 13th in the world in her first CrossFit Open in 2019 on the first workout.

Earlier this year, Lucy had an impressive performance at Wodapalooza, one of the most prestigious off-season competition. ending up just outside of the top 3 and impressively dominating an event with rowing and swimming.

Finishing first in the UK in the Quarterfinals of the CrossFit Games, Lucy became the first British individual female since the legendary, now retired Samantha Briggs to qualify for the CrossFit Games in Madison, Wisconsin. Achieving two event wins, a rare feat for a rookie, she is not only making waves in sport for the UK but at the top level alongside the most elite athletes in the world.

Lucy has programmed an accessible CrossFit-style workout exclusively for MH Squad members. With dumbbell snatches, rowing and wall balls, you should be able to get this done at most gyms. You're going to be doing As Many Reps As Possible (AMRAP) in a three minute window before resting for 60-90 seconds and then going again. There are five round in total.
Find the full workout details below and read through Lucy's key tips for performing the session to the best of your abilities.


The aim for this piece is constant movement at a tough but consistent pace. You have 15 minutes of work in total but divided into 3-minute segments with a one-minute rest in between; if you’re performing this at the correct intensity, the rest will fly by and only give your heart rate a chance to drop slightly. If you go out too hot however, you won’t have enough time to recover in the minutes rest, and your following round will suffer as a result.

Find Your Pace

The two ways you will make up time in this workout is through your rowing split and quick transitions. You should settle into your pace on the rower within 4-5 strokes and try to maintain the same calories per hour throughout the 5 rounds. Seamless transitions are also key to holding a good rhythm during the intervals. You want to create a mini triangle between the wallball target, dumbbell and rowing machine so you can step off one movement and go straight onto the next, wasting minimal seconds to allow for maximum rounds.

Know Your Strengths

If you see this workout and immediately pick out one movement as a weakness, adapt your strategy to account for that. For example, if this is wallballs for you then adjust your rowing pace so that you can complete the reps unbroken each time.

Get Prepped

To make sure your body doesn’t get shocked by the intensity of this workout, you need to prep yourself prior to starting by moving at workout pace, or even faster. Once you’re warmed up and are comfortable with the movements, perform the following:

3 Rounds (round 1 @ slightly slower than workout pace, round 2 @ workout pace & round 3 @ slightly faster than workout pace)

5 DB Snatch

7 Cal Row

9 Wallballs

REST 1:00-1:30 before starting and GO!

The Workout

5 Rounds of:

AMRAP in 3 minutes (resting 1 minute between each round)

1) 10 DB Snatch @ 1 x 15/22.5kg

2) 15 Calorie Row

3) 20 Wallballs

Start each round where you finished the last. Your score is the total number of rounds and reps after all five rounds.

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