Example Week Plans

The week plans below are examples from a previous training block. The members’ version includes additional session notes and scaling options as well access to the flow, mobility and gymnastics videos.

Advanced Competitoryou strive to compete at the highest levels
Competitoryou have experience in competitive fitness

Foundationyou are getting started in competitive fitness

Not sure which of the plans is right for you? Send us a message and we will help you choose.

Advanced Competitor

As long as you have an active subscription, you get access to the weekly blog posts for all 3 biases. Choose 1 bias to follow for each 6-week training block.

Advanced Engine

Is your conditioning limiting your performance in competitions? Do you feel out of breath in workouts or does your heart rate just go through the roof? Do you start well in workouts but then just burnout? Do you have a hard time recovering between events in competitions or training? If yes, then Engine plan is likely for you.

Monday – Weightlifting / Strength + Conditioning
Tuesday – SPP (Skill) + Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + SPP (Conditioning)
Friday – SPP (Skill) + Conditioning
Saturday – Weightlifting + Strength
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength


1. Weightlifting

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow

B. 5 minute easy jog or walk, nose breathing only


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Extension


Session #2 – Conditioning


ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session #1 Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Shoulder – Front Rack


Session #1 – SPP (Skill)

A. Challenge of the week:
Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool Down

A. 5 minute assault bike or row, HR (Heart Rate) < 140


Pre-session #2 Mobility Prep
A. Squat Flow
B. Lunge Flow
C. Shoulder – Internal Rotation


Session #2 – Conditioning


WARM UP

A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

Also ensure you have good range of motion (ROM) for your anterior pelvic tilt with straight legs. Mobilising the hamstrings and hip flexors will help this.

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #1 – Weightlifting / Strength


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow


Pre-session #2 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)


ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


3. Cool down

A. Lunge Flow

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Banded


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140


Pre-session #2 Mobility Prep
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Conditioning


WARM UP

A1. Individual specific mobility work
A2. 4 rounds: 1min on : 1min off
First 2 rounds – low rate (<24 strokes per minute (spm)), gradually increase power

Second 2 rounds – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals

Note. Stick to the guidance and don’t get carried away with the session


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


Pre-session #2 Mobility Prep
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/s @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Push press – 3 x 6 @ 72.5-80%, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Advanced SPP

SPP stands for sports-specific physical preparedness. The main goal of SPP work is to prepare you for competitions. Do you have a competition coming up? Do you enjoy doing more traditional mixed modal conditioning pieces (“MetCon”) over linear progressions? Are you going through a period, where you want to “just have fun” with your training for now? If yes, then SPP plan might be for you.

Monday – Weightlifting / Strength + Conditioning
Tuesday – SPP (Skill) + SPP (Conditioning)
Wednesday – Active Recovery
Thursday – Weightlifting / Strength + Conditioning
Friday – SPP (Skill) + Conditioning
Saturday – Weightlifting + Strength
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength


1. Weightlifting

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Extension


Session #2 – Conditioning


ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Extension


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


Pre-session #2 Mobility Prep
A. Squat Flow
B. Lunge Flow
C. Shoulder – Internal Rotation


Session #2 – SPP (Conditioning)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #1 – Weightlifting / Strength


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Lunge Flow


Pre-session #2 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)


ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Handstand push up
(2) – TnG (squat) clean @ 70/47.5kg (155/105lbs)

Rest 2 minutes before part B

B. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg (225/155lbs)

Rest 2 minutes before part C

C. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Rope climb
(2) – Prowler push for meters @ moderate load

Your score on each piece is your total number of repetitions


Cool down

A. Lunge Flow

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Banded


Session #1 – SPP (Skill)

A. Challenge of the week:
Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool down

A. Lunge flow

B. 5 minute easy jog or walk, nose breathing only


Pre-session #2 Mobility Prep
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Conditioning


WARM UP

A1. Individual specific mobility work
A2. 4 rounds: 1min on : 1min off
First 2 rounds – low rate (<24 strokes per minute (spm)), gradually increase power

Second 2 rounds – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals

Note. Stick to the guidance and don’t get carried away with the session


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


Pre-session #2 Mobility Prep
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/s @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Push press – 3 x 6 @ 72.5-80%, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Advanced Strength

Is your strength limiting your performance in competitions? Are the weights just too heavy or do you get crushed by the heavier weights? Do you believe that “strong people are harder to kill” and just want to be swole? If yes, then Strength plan is likely for you.

Monday – Weightlifting / Strength + Conditioning
Tuesday – SPP (Skill) + Strength
Wednesday – Active Recovery
Thursday – Weightlifting + Strength / SPP (Conditioning)
Friday – SPP (Skill) + Strongman
Saturday – Weightlifting + Strength
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Session #1 – Weightlifting / Strength

1. Weightlifting

Main set

A. Snatch – 15 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA (as heavy as form allows)
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


Pre-session #2 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Extension


Session #2 – Conditioning


ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg (65/45lbs)
(2) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session #1 Mobility Prep
A. Squat Flow
B. Lunge Flow
C. Shoulder – Internal Rotation


Session #1 – SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 4 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 5 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow


Pre-session #2 Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


Session #2 – Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA (as heavy as form allows)

B. Alternate
B1. Reverse back rack lunge – 3 x 8/side @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Close grip bench press – 4 x 12 / 10 / 8 / 6 @ AHAFA, rest 2 – 3 minutes before B1

C. Go every 90 seconds
(1) – Standing arm over arm sled pull – 4 x 15m @ AHAFA
(2) – Prowler push – 4 x 15m @ AHAFA (without stopping)
(3) – KB Front rack carry – 4 x 15m @ AHAFA (without stopping)
(4) – Backwards sled pull – 4 x 15m @ AHAFA (without stopping)
(5) – Rest (90 seconds)

Note on AHAFA. Start 1st round with a load you know you will be able to do for certain and build up the load from there as you go (if possible)


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session #1 Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Hip – Extension


Session #1 – Weightlifting / Strength


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds before A3
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool Down

A. Easy row or assault bike for 15 minutes, HR < 140


Pre-session #2 Mobility
A. Squat Flow
B. Thoracic Flow
C. Hip – Flexion


Session #2 – SPP (Conditioning)


ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
1-2-3-4-5-6 etc. power clean @ 100/70kg (225/155lbs)
12/9 cal assault bike

Rest 8 minutes before part C

C. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
200m row


Cool down

A. Lunge Flow

Pre-session #1 Mobility Prep
A. Lunge Flow
B. Thoracic Flow
C. Hip – Banded


Session #1 – SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 4 attempts, rest as needed between attempts

B1. Thruster – (3 to 4) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (3 to 4) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (3 to 4) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (3 to 4) x max reps in 60 seconds, Rest as needed before C1

D. Rotate through at your own pace for 3 to 4 rounds
D1. Top of dip hold – Accumulate 15 to 20 seconds
D2. Hollow (hold/rock) – Accumulate 30 sec hold / 30 reps
D3. Bottom of dip hold – Accumulate 15 to 20 seconds
D4. GHD hip extension – 10 to 15 reps, tempo 2011


Pre-session #2 Mobility Prep
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Strongman


STRENGTH

A. In 15 minutes, work up to a heavy farmers carry

Build to a heavy (continuous) 15m carry, start moderate weight (0.75/0.5 x BW each hand, including the handles) + add load each set (up to 1.5/1.2 x BW each hand is common for novice Strong(wo)man competitions). Aim for 4 – 6 carries at maximum.

CONSISTENCY

B. 15 minute EMOM
(1) – Overhead yoke carry 15m
(2) – Sled pull 15m
(3) – REST

CONDITIONING

C. 4 rounds, each for time
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (right arm) @ 40/32kg (88/70lbs)
4 burpee box jumps @ 30/24″
8 single arm KB clean and jerks (left arm) @ 40/32kg (88/70lbs)

Start a new round every 2 minutes

KB clean and jerk. Choose between 40/32kg (88/70lbs) and 24/16kg (53/35lbs) depending on your ability, be smart.


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Pre-session #1 Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


Session #1 – Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


Cool down

A. Easy row or assault bike for 10 minutes, HR < 140


Pre-session #2 Mobility
A. Hip Rotation Flow
B. Thoracic Flow
C. Shoulder – Front Rack


Session #2 – Strength

A. Front squat, rest 2 minutes between sets
1 x 5 @ 77.5-82.5%
1 x 4 @ 80-85%
2 x 3 @ 82.5-87.5%
1 x 4 @ AHAFA

B. Alternate, rest 2 – 3 minutes between sets
B1. Push press – 4 x 6 @ 72.5-80%
B2. Romanian deadlift – 4 x 12 / 10 / 8 / 6 @ AHAFA

C. Rotate through at your own pace (30 minute cap)
C1. Seated DB shoulder press – 4 x 8 @ AHAFA, tempo 1011
C2. Ring row – 4 x (10 – 20), tempo 1011
C3. Single leg KB deadlift – 4 x 8/side, tempo 1011


Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

READY TO START TRAINING ON THE ADVANCED COMPETITOR PLAN?

Competitor

As long as you have an active subscription, you get access to the weekly blog posts for all 3 biases. Choose 1 bias to follow for each 6-week training block.

Engine

Is your conditioning limiting your performance in competitions? Do you feel out of breath in workouts or does your heart rate just go through the roof? Do you start well in workouts but then just burnout? Do you have a hard time recovering between events in competitions or training? If yes, then Engine plan is likely for you.

Monday – Weightlifting / Conditioning
Tuesday – Strength / Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / SPP (Conditioning)
Friday – Strength + SPP (Skill)
Saturday – Weightlifting / Conditioning
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Conditioning


ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool Down

A. Lunge Flow

B. 5 minute easy jog or walk, nose breathing only

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


2. Conditioning


WARM UP

A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

Also ensure you have good range of motion (ROM) for your anterior pelvic tilt with straight legs. Mobilising the hamstrings and hip flexors will help this.

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. SPP (Conditioning)

ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. 5 minute walk, nose breathing only

B. Thoracic Flow

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA
A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time.


3. Cool down

A. 10 minutes on AB/row or similar, HR < 140

Pre-session Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Conditioning


WARM UP

A1. Individual specific mobility
A2. 2 rounds: 1min on : 1min off
First round – low rate (<24 strokes per minute (spm)), gradually increase power

Second round – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals


3. Cool down

A. Lunge Flow

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Other questions? Check out the Help page or send us a message.

SPP

SPP stands for sports-specific physical preparedness. The main goal of SPP work is to prepare you for competitions. Do you have a competition coming up? Do you enjoy doing more traditional mixed modal conditioning pieces (“MetCon”) over linear progressions? Are you going through a period, where you want to “just have fun” with your training for now? If yes, then SPP plan might be for you.

Monday – Weightlifting / Conditioning
Tuesday – Strength / SPP (Conditioning)
Wednesday – Active Recovery
Thursday – Weightlifting / Conditioning
Friday – Strength / SPP (Skill)
Saturday – Weightlifting / Conditioning
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Conditioning


ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Conditioning)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


1.Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Conditioning


ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Handstand push up
(2) – TnG (squat) clean @ 70/47.5kg (155/105lbs)

Rest 2 minutes before part B

B. 10 minute EMOM, alternating minutes (20 sec work : 40 sec rest each minute)
(1) – Bar facing burpee
(2) – Deadlift @ 100/70kg (225/155lbs)

Your score on each piece is your total number of repetitions


3. Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Strength

A. Rotate through
A1. Deadlift, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA
A2. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 1 minute before A3
A3. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 1 minute before A1


2. SPP (Skill)

A. Challenge of the week. Can you do 35 thrusters @ 40/30kg (95/65lbs) in under 1 minute? If not, how close can you get? Give yourself 1 attempt to find out.

B. 3 rounds, each for time, start a new round every 5 minutes
25/20 cal assault bike
15 power snatches @ 40/30kg (95/65lbs)
7 bar muscle ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time

C. 3 rounds, each for time, start a new round every 4 minutes
15 box jump overs @ 24/20″
12 push presses @ 52.5/35kg (115/75lbs)
9 chest to bar pull ups

Intent. Move as fast as possible on each round.
Score. Your score is your fastest round time.


3. Cool down

A. 10 minutes on AB/row or similar, HR < 140

Pre-session Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Conditioning


WARM UP

A1. Individual specific mobility
A2. 2 rounds: 1min on : 1min off
First round – low rate (<24 strokes per minute (spm)), gradually increase power

Second round – medium rate (24-28spm)
A3. 3 ‘bursts’ – 8-10 strokes at the rate and power you’ll do your 5min pieces at

CONDITIONING

A. Rowing intervals
5 x 5:00 work @ 80-85% of 5min test pace : 2:00 rest between intervals


3. Cool down

A. Easy row or assault bike for 10 minutes, HR < 140

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

Strength

Is your strength limiting your performance in competitions? Are the weights just too heavy or do you get crushed by the heavier weights? Do you believe that “strong people are harder to kill” and just want to be swole? If yes, then Strength plan is likely for you.

Monday – Weightlifting / Strength
Tuesday – Strength / Conditioning
Wednesday – Active Recovery
Thursday – Weightlifting / Strength
Friday – SPP (Skill) / SPP (Conditioning)
Saturday – Weightlifting / Strength
Sunday – Active Recovery or REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


Weightlifting / Strength


1. Weightlifting

A. Snatch – 12 x 1 @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Clean + front squat + jerk – build to a heavy set of 1 clean + 3 front squats + 1 jerk for the day, aim for 4 to 6 sets @ 75-87.5%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA
A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Strength

A. Deadlift, rest 3 – 5 minutes between sets
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 6 @ AHAFA

B. Alternate
B1. Reverse back rack lunge – 4 x 8/side @ AHAFA (must be able to step through), rest 2 – 3 minutes before B2
B2. Close grip bench press – 4 x 12 / 10 / 8 / 6 @ AHAFA, rest 2 – 3 minutes before B1


2. Conditioning
ROWING TEST

A. 5 minutes for maximum calories

CONDITIONING (MAIN SET)

A. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg (115/75lbs)
(2) – Double under
(3) – DB Snatch, alternating @ 30/20kg (65/45lbs)

Rest 2 minutes before part B

B. 9 minute EMOM, rotating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg (115/75lbs)
(3) – Assault bike for calories

Your score on each piece is your total number of repetitions


3. Cool down

A. 5 minute assault bike or row, HR (Heart Rate) < 140

B. Thoracic Flow

Check out the Active Recovery page and put in the work or take a full rest day.

Pre-session Mobility
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


1. Weightlifting

A. Power clean – 12 x 3 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Hang snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range


2. Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 5 @ AHAFA
2 x 3 @ same weight as set of 5
A2. Single arm DB Row – 4 x 12 / 10 / 8 / 6 @ AHAFA (add load each set), rest 30 seconds
A3. Weighted strict dip – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1


3. Cool down

A. Easy row or assault bike for 15 minutes, HR < 140

Pre-session Mobility Prep
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. SPP (Skill)

A. Experiment of the week. How fast can you do 20 bar facing burpees? Max 3 attempts, rest as needed between attempts

B1. Thruster – (2 to 3) x 15 @ 40 – 65%1RM, Rest as needed before B2
B2. Muscle up – (2 to 3) x (3 to 15) @ 3/2/1 reps from failure, Rest as needed before B1

C. Alternate
C1. Toes to bar – (2 to 3) x (10 to 30) @ 5/4/3 reps from failure, Rest as needed before C2
C2. Wall ball – (2 to 3) x max reps in 60 seconds, Rest as needed before C1


2. SPP (Conditioning)


ROWING TEST

A. 1 minute for maximum calories

CONDITIONING (MAIN SET)

A. 10 minute AMRAP
1-2-3-4-5-6 etc. (squat) snatch @ 60/40kg (135/95lbs)
150m run

Rest 8 minutes before part B

B. 10 minute AMRAP
10-12-14-16-18-20 etc. overhead walking lunge @ 52.5/35kg (115/75lbs)
12/9 cal assault bike


3. Cool down

A. 5 minutes on AB/row or similar, HR < 140

Pre-session Mobility Prep
A. Squat Flow
B. Hip Rotation Flow
C. Ankle – Wall


1. Weightlifting

A. Power jerk behind the neck w/ 3 sec pause @ receiving position + overhead squat – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)

B. Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Note. This is anyhow (muscle / power / squat snatch are all acceptable)

Focus. Be smart with your pacing by setting clear targets for yourself, consistency in movement from the beginning is your key to success.


2. Strength

A. Front squat, rest 2 minutes between sets
1 x 5 @ 77.5-82.5%
1 x 4 @ 80-85%
2 x 3 @ 82.5-87.5%
1 x 4 @ AHAFA

B. Alternate, rest 2 – 3 minutes between sets
B1. Push press – 4 x 6 @ 72.5-80%
B2. Romanian deadlift – 4 x 12 / 10 / 8 / 6 @ AHAFA


3. Cool down

A. Easy row or assault bike for 10 minutes, HR < 140

Check out the Active Recovery page and put in the work or take a full rest day.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

READY TO START TRAINING ON THE COMPETITOR PLAN?

Foundation

As long as you have an active subscription, you get access to the weekly blog posts. Use the Session V options to bias your training towards your goals.

Weekly Schedule

Session I – Weightlifting / Strength / Skill

Session II – Skill / Conditioning

Session III – Weightlifting / Skill / SPP (Conditioning)

Session IV – Strength / Skill

Session V – Optional Extra Day

Suggested Schedule

Mon – Tue: S1 + S2 (one session each day)

Wed: REST or Active Recovery

Thu – Sat: S3 + S4 + S5 (one session each day)

Sun: REST


Training and Lifestyle Resources

Move well. We have added a Movement Cues page. When preparing for conditioning and sport-specific conditioning sessions, choose the cues that will help you improve your movement. (subscription required)

Live well. Check out the articles on our Baseline Wellness page. (subscription required)

Eat well. Check out our Nutrition Resources page. (subscription required)


Join us on Beyond the Whiteboard, The World’s Most Popular CrossFit® Log since 2007

Looking to get the most out of your training? As a subscriber to The Training Plan, you can see your sessions and log your results on BTWB. Consistent tracking will help you find your weaknesses, plan your workout strategies and more.

Pre-session Mobility
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Overhead


1. Weightlifting

A. Snatch – 9 x 1.1.1 @ 65+%, go every 75-90s.

B. Power clean – 9/7/5 reps @ AHAFA, rest 2m between sets.

Notes (snatch).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
– 1.1.1 = A set of 3 singles, drop the bar between each repetition, reset within a 10 second window and lift again to complete the set.

Intent. Develop the consistency of your setup

Notes (clean).
– 3 Touch and go sets, your aim is to increase the weight on each set IF you moved well on the previous one (you EARN the heavier weights by moving well with the lighter ones)

Intent. Develop your higher rep barbell cycling.


2. Strength

A. Back squat – Build to a heavy set of 5 (H5) for the day in a 15-minute window

B. Thruster – 4 x 8/6/4/4+ @ AHAFA, rest 2-3m between sets. “4+” in the last set means 4 to 10 repetitions.

Note (Thruster).
– Choose a weight that allows you to get at least 4 but no more than 10 repetitions based on your previous sets.
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the rep scheme that you can do with good form. If you are unsure if your form is good, you should probably go lighter.

Intent. The “+” set helps you to adjust the training to your daily readiness (push more if fresh, be more conservative if not), to measure your progress and to learn about your capacity in this movement.


3. Skill – Gymnastics

A. Handstand push up (kipping or strict)
A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Flow. Use A1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of A1 (e.g., if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
A1: 20 reps
A2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

Notes.
– If your max handstand push ups (kipping or strict) is < 5, do push ups instead
– Use your phone calculator to determine your reps for part A2 (have your phone ready) by multiplying your max reps by 0.4 (e.g. 19 * 0.4 = 7.6)
– Based on your estimate of your ability, you choose to either round up (e.g., 7.6 to 8) or down (e.g., 7.6 to 7)

Intent.
– This is your opportunity to map out your current performance on the handstand push ups and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection.
– How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Lunge Flow or Thoracic Flow

Pre-session Mobility
A. Thoracic Flow
B. Lunge Flow
C. Hip – Banded


1. Skill – Gymnastics

A. Butterfly pull up prep drills, repeat for 2 total rounds
A1. Drill #1, developing the rhythm – 5 to 10 reps
A2. Drill #2, arm + hip coordination – 5 to 10 reps
A3. Drill #3, Assisted jumping butterfly – 5 to 10 reps
A4. Drill #4, negative lower down – 3 to 5 reps
A5. Drill #5, small butterfly pull ups – 5 to 10 reps (transition to full butterfly pull up after few reps)

B. Chest to bar pull up
B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2
B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Flow. Use B1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of B1 (e.g. if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
B1: 20 reps
B2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

Notes.
– If your max Chest to bar pull ups is < 10, do regular kipping pull ups instead.
– Use your phone calculator to determine your reps for part B2 (have your phone ready) by multiplying your max reps by 0.4 (e.g. 19 * 0.4 = 7.6)
– Based on your estimate of your ability, you choose to either round up (e.g., 7.6 to 8) or down (e.g., 7.6 to 7)

Intent. This is your opportunity to map out your current performance on the chest to bar pull ups and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection. How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?


2. Conditioning

A. 8-minute AMRAP
10 Burpee box jump over, 24/20″
20 Wall ball @ 9/6kg (20/14lbs)
10 DB (power) snatch, alternating @ 22.5/15kg (50/35lbs)

Rest 6-minutes before part B

B. 8-minute AMRAP
12 (6/side) DB push press @ 22.5/15kg (50/35lbs)
12 Pistols, alternating
8 Toes to bar


Cool down

A. 5 minutes on AB/row or similar, HR < 140

Pre-session Mobility Prep
A. Squat Flow
B. Thoracic Flow
C. Shoulder – Front Rack


1. Weightlifting

A. Clean + Hang clean (above the knee) – 9 x (1+1) @ 65+%, go every 60-75s.

B. Power snatch – 9/7/5 reps @ AHAFA, rest 2m between sets.

Notes (clean).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).
– Move directly from the clean to the hang clean (no dropping in between)

Intent. Develop aggressive, complete extension at the top of the pull and pull under the bar

Notes (snatch).
– 3 Touch and go sets, your aim is to increase the weight on each set IF you moved well on the previous one (you EARN the heavier weights by moving well with the lighter ones).

Intent. Develop your higher rep barbell cycling


2. Skill – Gymnastics

A. Toes to bar
A1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before A2
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Flow. Use A1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of A1 (e.g. if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
A1: 20 reps
A2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

Notes.
– If your max toes to bar is < 8, do hanging knee raises or v-ups instead
– Use your phone calculator to determine your reps for part A2 (have your phone ready) by multiplying your max reps by 0.4 (e.g. 19 * 0.4 = 7.6)
– Based on your estimate of your ability, you choose to either round up (e.g., 7.6 to 8) or down (e.g., 7.6 to 7)

Intent.
– This is your opportunity to map out your current performance on the toes to bar and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection.
– How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?


3. SPP (Conditioning)

A. 7 Rounds for time
8 DB thrusters @ 22.5/15kg (50/35lbs) 2xDBs
32 Double unders
8 Pull up

Time cap. 12-minutes


Cool down

A. Easy Assault bike, row or walk for 5 – 10 minutes while breathing in through the nose and out through the mouth

B. Movement flow of your choice from the video library

Pre-session Mobility
A. Squat Flow
B. Hip – Banded
C. Shoulder – Overhead


1. Strength

A. Deadlift – Build to a heavy single (H1) for the day in a 20-minute window

B. Overhead squat – 4 x 5/4/3/5 @ AHAFA, tempo 21X1, rest 3m between sets.

Notes (squat).
– Follow the tempo strictly (2 sec down : 1 sec pause : explode up : 1 sec pause).
– You can increase the weight between the sets if moving well.

Intent. Tempo might limit the weight you can use but will improve your positioning and rhythm.


2. Skill – Gymnastics

A. Muscle up drills (ring or bar, choose one)

OPTION #1 – Bar muscle up prep drills, repeat for 2 – 3 rounds
A1. Hollow hold – 10 seconds
A2. Arch hold – 10 seconds
A3. Tension swings – 3 to 5 reps
A4. Hybrid transitions – 3 to 5 reps
A5. Pendulum swing – 3 to 5 reps

OPTION #2 – Ring muscle up drills, repeat for 2 – 3 rounds
A1. Kipping ring row – 5 to 8 reps
A2. Single leg kipping transition – 3 to 5 reps
A3. Ring MU timer drill – 1 to 3 reps as singles

B. Muscle up (Ring or Bar, choose one)
B1. 1 x max unbroken (UB) reps in a 45-second window, Rest 1-minute before B2
B2. 7 sets @ 35% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Sports specific

C. 5-minute EMOM
Max rep unbroken Wall balls in 40 seconds (20 seconds rest)

Please read the notes BEFORE you start so you can be well prepared.

Notes (Part B, muscle up).
– If your max muscle ups (ring or bar) < 5, do max reps on each set and rest 60 seconds between sets. If you don’t yet have either muscle up variation, continue to work on the drills from part A here.
– Choose the muscle up version you A) can do B) you need to work.
– Use your phone calculator to determine your reps for part B2 (have your phone ready) by multiplying your max reps by 0.35 (e.g. 8 * 0.35 = 2.8)
– Based on your estimate of your ability, you choose to either round up (e.g., 2.8 to 3) or down (e.g., 2.8 to 2)

Flow. Use B1 to map your max reps in a 45-second window, rest 1-minute THEN perform 7 sets @ 35% of B1 (e.g. if you got 8 reps, 35% = 2-3 (2.8) reps, so you would do 7 x 2 or 3 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
B1: 8 reps
B2: 3 reps/15s rest, 3 reps/15s rest, 2 reps/30s rest, 3 reps/30s rest, 2 reps/45s rest, 3 reps/45s rest, 3 reps/DONE.

Intent. This is your opportunity to map out your current performance on the muscle ups and to work with an individualised Rx to improve your capacity and ability to recover between sets.

Reflection. How did this practice go, compared to your workouts? Were you able to do more or less than you expected relative to how you normally approach this movement in your workouts?

Notes (Part C, wall ball).
– Choose a wall ball weight that challenges you (3 tp 14kg/6 to 30lbs)
– Each set must be unbroken, if you drop the ball rest until the beginning of the next minute

Target. Set a goal for yourself and stick to it (e.g. 18 reps in 40 seconds on each minute)


Cool down

A. Lunge Flow

Choose one session from below options, do an active recovery session or take a full day off. Follow one option for 4-6 consecutive weeks OR experiment with a different session each week to find the best fit for you. You will probably get the best results by focusing on the area with biggest opportunity for improvement (usually your biggest weakness).


Pre-session Mobility.

Perform 2-3 mobility drills of your choice from video library

Session.

Choose one from Session V options below

Cool Down.

A. Assault bike or row for 5-10 minutes at very easy pace (HR < 130bpm)

B. Movement flow of your choice from the flow and mobility video library


Session V – Option 1: Weightlifting

Main set

A. Snatch – (12 to 15) x 1 @ 65+%, EMOM.

B. Split jerk – (12 to 15) x 1 @ 65+%, EMOM.

Notes (snatch).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight).

Intent. Additional snatch work to develop technique with an opportunity to go heavy on a good day

Notes (jerk).
– Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight). If you have jerk blocks, use them.

Strength

C. Front squat – 4 x 5/4/3/5 @ 80-85%, rest 3-4m between sets.

Note.
– Do your 1st set of 5 @ 80% then adjust the remaining sets within the % range based on # of reps and your daily readiness.


Session V – Option 2: Strength

A. Front squat – 4 x 5/4/3/5 @ 80-85%, rest 3-4m between sets.

B. Alternate B1 / B2 for 3 rounds
B1. Close grip bench press – 5 @ AHAFA, rest 1m before B2
B2. Single arm DB row – 6-8/side @ AHAFA, tempo 2020, rest 2m before B1.

C. Rotate through C1 / C2 / C3 for 3 rounds
C1. Seated DB press – 8 @ AHAFA, tempo 20X1, rest 1m before C2.
C2. Bulgarian split squat – 8/side @ AHAFA, tempo 2010, rest 1m before C3.
C3. Single arm KB Front rack carry – 20m/side @ AHAFA, rest 1m before C1.

Notes (front squat)
– Do your 1st set of 5 @ 80% then adjust the remaining sets within the % range based on # of reps and your daily readiness.

Notes (bench press).
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the rep scheme that you can do with good form (while maintaining the tempo if specified). If you are unsure if your form is good, you should probably go lighter.

Notes (DB row).
– Follow the tempo strictly (2 sec up : no pause : 2 sec down : no pause)
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the rep scheme that you can do with good form while maintaining the tempo. If you are unsure if your form is good, you should probably go lighter.

Intent. Maintain shoulder health, develop scapular control and build muscle endurance for high rep pulling movements (such as pull ups)

Notes (DB press).
– Follow the tempo strictly (explode up : 1 sec pause : 2 sec down : no pause)
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the rep scheme that you can do with good form while maintaining the tempo. If you are unsure if your form is good, you should probably go lighter.

Intent. Tempo helps you develop coordination and awareness of your position through the whole movement.

Notes (Bulgarian split squat).
– Perform all the repetitions on one side then the other side, not alternating.
– Follow the tempo strictly (2 sec down : no pause : 1 sec up : no pause).
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the rep scheme that you can do with good form while maintaining the tempo. If you cannot maintain your balance or are not sure if your form is good, you should probably go lighter.

Intent. Tempo helps you develop coordination and awareness of your position through the whole movement.

Note (front rack carry).
– Walk at steady, not rushed pace.
– AHAFA (As Heavy As Form Allows) means look for the heaviest weight for the distance that you can do with good form. If you can’t maintain the front rack position or are not sure if your form is good, you should probably go lighter.


Session V – Option 3: Strongman

STRENGTH

A. In 20 minutes, build to a heavy 15m Yoke carry. Start moderate weight (1.25/1 x BW including the Yoke) + add load each set (up to 3/2.5 x BW is common for novice Strong(wo)man competitions). Aim for 6-8 carries at maximum.

CONSISTENCY

B. 15 minute EMOM
(1) – 15m Prowler push @ ascending load
(2) – 15m Sled pull @ ascending load
(3) – REST

CONDITIONING

C. 12 minute AMRAP:

1 Legless Rope Climb
10 strict Handstand Push-ups
15 Atlas Stone Back squats @ ~60/40kg (~132/88lbs)


Session V – Option 4: SPP (Conditioning)

A. 16-minute EMOM
(1) – 8 to 20 cal Assault bike
(2) – 5 Thrusters @ 52.5/35kg (115/75lbs) + 5 burpees over the bar
(3) – 8 to 20 cal Row or Ski erg
(4) – 2 to 5 ring muscle up + 5 burpees to ring

Flow. minute 1: 8-20 cal AB, minute 2: 5-7 Thrusters + 5 burpees etc.

Rest 8-minutes before part B

B. 16-minute EMOM
(1) – 8 to 20 cal Assault bike
(2) – 5 Power clean and jerk @ 52.5/35kg (115/75lbs) + 30 Double unders
(3) – 8 to 20 cal Row or Ski erg
(4) – 2 to 5 Handstand push up (deficit of choice) + 30 Double unders

Note. Make sure to have at least 15-20 seconds to transitions (recovery time) throughout. If you don’t, adjust the reps/load so you do.


Session V – Option 5: Conditioning – Short HIT Intervals

Breathing warm up

You will move through each stage, progressively increasing the intensity (your work output) as you go. This warm up will be done on a bike, ski erg, rower, and/or running, changing once at each stage (e.g. 3 minutes on Assault bike, followed by 3 minutes on a rower on 1st stage). Build the intensity up slightly on each minute of the warm up so that the final two minutes will be quite hard efforts.

Stage 1. 3 + 3 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 8 seconds)

Stage 2. 2 + 2 minutes, nose breathing only, hold your breath on top of each minute on the exhale for as long as you can (you must be able to return to nose breathing after the breath hold. You’re likely to hold your breath for 2 – 5 seconds)

Stage 3. 1 + 1 minute, nose breath in / exhale through mouth (as needed), no breath hold on top of the minute

Note.
As you return to normal nose breathing following the breath hold on exhale at the top of the minute, you will experience a heavy feeling on your legs. This “dumping” is a good reminder of how significant an effect in your perception of fatigue holding your breath during workouts (think long barbell sets for example) can have.

Main set

See “Purpose” below before making your choice of option(s).

Option #1 – Assault bike
A. 5-minute Assault bike TT (“Time Trial”) for avg. RPM and total calories

Flow. Begin the test within 3-minutes from completing the warm up. Your aim is to maintain a steady, maximal (relative to time duration) pace for the whole 5-minute TT.
What to record. Record your avg. RPMs for the 5-minutes and your total calories (Remember to press STOP at the end of the 5-minutes to get accurate measurements). An additional useful measure is your RPE (“how hard was it?” see notes) for future reference.

IF you’re doing a another test today, rest 15 to 20-minutes before the second one.

Option #2 – Row
A. 5-minute Row TT for avg. 500m pace and total distance

Option #3 – Ski erg
A. 5-minute ski erg TT for avg. 500m pace and total distance

Option #4 – Run (True form, Assault runner, Woodway curve or similar)
A. 5-minute run TT for total distance

Purpose. Establish a baseline score to calculate pacing for this training blocks “short HIT (High Intensity Training) intervals” sessions. Use the modality that you will use in the actual interval work (Assault bike, Ski erg, row and/or run). IF you are planning to use multiple modalities, you ideally complete this test for each one. In this case, rest 10 to 20-minutes between tests. DO NOT test more than 2 modalities today (You can test others in the coming weeks OR use an RPE based prescription (see below)).

Why this test. A 5-minute max effort test has been established in research as a useful measure of your MAS (Max Aerobic Speed). We can use your MAS to determine sufficient intensity for various “short HIT intervals” that will lead to positive conditioning adaptations. This is a numbers oriented alternative to RPE (Rate of Perceived Exertion). We will provide both options for you in this training block to support your development of self-awareness.

B. Assault bike, row, ski erg and/or run (mix of your choice) – 20-minutes @ RPE 3 (“Easy”, see notes below)


Session V – Option 5: Conditioning – Row

Warm up

A. Lunge and/or Thoracic Flow

B. Row/AB/Ski erg (your mix of choice) – 3 x 3 minutes, gradually increase pace (you should be warm and sweaty but not tired at the end)

C. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set

A. 2000m Row Time Trial

Cool down

A. Walk for 5 minutes or until your HR comes back down < 100bpm

B. Lunge and/or Thoracic Flow


Session V – Option 7: Skill – Gymnastics

The intent of these sessions is to help you develop the gymnastics foundations you need for complex and high repetition movements in our sport.

You have two (2) ways to improve yourself today:

Option #1 – Focus on a specific movement
Choose a movement follow along session from our gymnastics videos library. You have a choice of:
– Strict ring muscle up
– Ring muscle up
– Bar muscle up
– Handstand
– Handstand push up
– Handstand walk

These sessions last from 20 to 40-minutes

Option #2 – Develop your gymnastics foundations
Choose one of our 6-session gymnastics class progressions (beginner OR intermediate/advanced). We recommend you start with the beginner series and work through these sessions for 6-weeks first. Then either repeat the progression (but now with better positions and longer hold/higher reps) OR try the more advanced classes.

Full versions of these sessions can take up to 90-minutes, so if you are short on time, choose 4 – 5 parts in a session and invest 60-minutes of your time doing the very best work you can.

AHAFA: as heavy as form allows. This allows you to individualise the workout based on your capacity. Use the heaviest weight you can while moving with good form. If your form breaks down, it is too heavy. Lower the weight a bit and focus on moving well.

Sets x reps: We write the number of sets first, then the number of reps. For example, 4 x 6 = 4 sets of 6 reps.

Weightlifting sessions: Unless specified as a power variation, always do the full clean or snatch. In most cases, you can drop between reps to prioritise your setup and save the touch and go for your SPP sessions.

Time caps: We set time caps for SPP pieces to set a standard for intensity (work rate) we want for that session. We base the time caps on calculations on estimated fastest times with a buffer built in from there. If needed, you should scale to match your ability to maintain the required work rate WITH high quality movement.

Tempo: the speed of each phase of the movement. A tempo is specified in four numbers/Xs – eccentric phase, pause, concentric phase, pause (e.g., 30X1). The digits in the tempo represent seconds for each phase of the movement, and ‘x’ means ‘as quickly as possible’.

    Back squat – 5 x 3 @ 70%, tempo 30X1 = 3 seconds down to the bottom of the squat (eccentric phase), 0-second pause at the bottom position, stand up as fast as possible (concentric phase), and a 1-second pause at the top before starting the next rep.

    Deadlift – 5 x 3 @ 70%, tempo 40X1 = lift the bar as fast as possible (concentric phase), 1-second pause at the top, 4 seconds to return the bar to the floor (eccentric phase), 0-second pause at the bottom before starting the next rep.

READY TO START TRAINING ON THE FOUNDATION PLAN?