Join this accessible CrossFit session developed by the fittest woman in the UK

Lucy Campbell is a CrossFit Instructor and Athlete at CrossFit Nottingham, where she balances her intense training routine with leading classes. She was a national level gymnast until the age of 12, then focused on swimming and competed in international competitions at a high level until her studies. After jumping out of the pool due to burnout, she immediately switched to CrossFit and placed an impressive 13th placeth of the world at their first CrossFit Open in 2019 at the first workout.

Earlier this year, Lucy had an impressive performance at Wodapalooza, one of the most prestigious off-season competitions. finished just outside the top 3 and impressively dominated a rowing and swimming competition.

Lucy finished first in the UK CrossFit Games Quarterfinals and became the first British lone fighter to qualify for the CrossFit Games in Madison, Wisconsin since the legendary, now retired, Samantha Briggs. With two event wins, a rare feat for a rookie, she is making waves not only in sport for Britain but also at the highest level alongside the world’s best athletes.

Lucy programmed an accessible CrossFit workout exclusively for MH Squad members. With dumbbell snatches, rowing, and wall balls, you should be able to do this at most gyms. You’ll do as many reps as you can (AMRAP) in a three minute window before resting for 60-90 seconds and then moving on. There are five rounds in total.
Below are the full workout details and read through Lucy’s top tips to make the session the best it can be.


The goal for this piece is constant movement at a hard but steady tempo. You have a total of 15 minutes of work, but divided into 3-minute segments with a 1-minute break in between; If you do this at the right intensity, the rest will fly by, giving your heart rate only a chance to drop slightly. However, if you go out too hot, you won’t have enough time to recover in the minute break and your following lap will suffer.

Find your pace

The two ways you can catch up time in this workout are with your oar split and fast transitions. You should settle into your pace within 4-5 strokes and try to maintain the same calories per hour over the 5 rounds. Seamless transitions are also key to keeping a good rhythm during intervals. You want to create a mini triangle between the wallball target, the barbell, and the rowing machine so you can step off one move and go straight to the next, wasting only a few seconds to allow for maximum rounds.

Know your strengths

If you see this workout and immediately single out a move as a weakness, adjust your strategy to reflect that. For example, if these are wallballs for you, adjust your rowing pace so that you can do the reps uninterrupted each time.

Get ready

To ensure your body isn’t shocked by the intensity of this workout, you need to prepare before you start by moving at the workout pace or even faster. Once you’re warmed up and comfortable with the movements, perform the following:

3 rounds (Round 1 @ slightly slower than training pace, Round 2 @ training pace & Round 3 @ slightly faster than training pace)

5 DB snatch

7 Cal Series

9 wall balls

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

The workout

5 rounds of:

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

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

2) 15 calorie row

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3) 20 wall balls

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

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