The Programming.
Three tracks. One standard. Every programme is periodised in 4-week mesocycles, with testing weeks, deload phases, and progressive overload built in. Pick the track that matches your goals.
Choose Your Track.
Performance
Billed monthly · Cancel anytime
- 5 sessions per week
- Strength + conditioning programming
- Gymnastics skill progressions
- 4-week mesocycles with deloads
- Movement scaling options
- Monthly testing benchmarks
- Community access
Competition
Billed monthly · Cancel anytime
- 7–10 sessions per week (2-a-days)
- Individualised strength percentages
- Olympic lifting progressions
- Advanced gymnastics programming
- Energy system development
- Open/Quarterfinals peaking protocol
- Weekly video review & feedback
- Direct coach messaging
- Competition strategy support
Strength Bias
Billed monthly · Cancel anytime
- 4–5 sessions per week
- Olympic lifting focus (snatch + C&J)
- Squat & pull strength cycles
- Positional drills & complexes
- Competition prep for weightlifting meets
- Video analysis on lifts
- Percentage-based programming
The Standard.
Programme Delivery
- Daily programming delivered via training app
- Movement demos and coaching notes on every session
- Warm-up and cool-down protocols
- Intended stimulus clearly explained
- Scaling options where appropriate
Coaching & Support
- Onboarding assessment and goal-setting call
- Regular programme adjustments based on feedback
- Private athlete community
- Deload weeks programmed (not guessed)
- Competition day strategy (Competition track)
Sample Training Week.
This is an example week from a strength-biased mesocycle. Volume, intensity, and focus shift across the training block. Every session has intent.
| Day | Session A (AM) | Session B (PM) |
|---|---|---|
| Monday |
Strength
Back Squat — 5×3 @82% Snatch Pull + Hang Snatch complex Accessory: GHD + banded hip work |
Conditioning
3 Rounds: 400m Run, 15 T2B, 12 STOH (60/40) + midline cash-out |
| Tuesday |
Olympic Lifting
Snatch — build to heavy single Snatch Deadlift 3×3 @105% OHS 3×5 |
Engine
5×3:00 AMRAP / 2:00 rest Varying couplets (C2B + DB, Wall Walks + Cals) |
| Wednesday |
Gymnastics
EMOM 16: alternating MU progressions + HSPU Strict pulling volume |
Active Recovery
30:00 easy pace mixed modal Mobility work |
| Thursday |
Strength
Clean & Jerk — 4×2 @78% Front Squat 4×4 Accessory: single-leg + core |
Conditioning
For Time: 21-15-9 Thrusters + Bar MU (Competition pace — track splits) |
| Friday |
Olympic Lifting
Clean Pull + Hang Clean + Jerk complex Push Press 5×3 |
Chipper
Long grind: 40+ minutes Mixed modal — rowing, lifting, gymnastics |
| Saturday | Competition Simulation 2–3 mixed modal pieces with rest. Competition pacing. Practice transitions, heat management, and working under pressure. | |
| Sunday | Rest Full rest or light active recovery. Mobility. Walk. Eat. Sleep. Recover properly. | |
How We Periodise.
Every training block runs in 4-week mesocycles. Weeks 1–3 progressively overload volume or intensity. Week 4 is a programmed deload — not a holiday, but a planned reduction to let adaptations consolidate.
Across a season, we move through distinct phases:
- Base Phase — Aerobic capacity, positional strength, volume accumulation
- Strength Phase — Heavy percentages, lower rep ranges, CNS-intensive work
- Competition Prep — Sport-specific conditioning, mixed modal testing, peaking
- Active Recovery — Post-competition deload, address imbalances, rebuild
This isn't random. Every session fits within a larger plan. When you trust the process and execute consistently, results compound.
Before You Start.
What equipment do I need?
Full CrossFit gym access — barbell, rig, rings, rower/bike, dumbbells. This isn't a home workout programme. You need proper kit.
Can I follow this alongside box classes?
Performance track: possible with smart scheduling. Competition track: no. The volume is designed as a complete programme. Doubling up leads to overtraining, not gains.
How do I know which track is right?
Book an assessment call. We'll look at your training history, current capacity, goals, and available time. We'll put you where you'll get the best return.
Is there a minimum commitment?
Month-to-month. No contracts. We keep you because the programming works, not because you're locked in. That said — give it at least 12 weeks. Adaptation takes time.
Start With a Free Week.
No card details. No commitment. Just a week of programming to see if this is the right fit. You'll know within three sessions.
Claim Your Free Week