Programs and Workouts

These programs allow you to have a progressive plan for the coming training sessions. If you have any questions regarding how to use the programs, please contact us.

This program is designed to be performed 2-3x per week. It starts off with basic anterior and posterior trunk exercises and progresses into more advanced exercises. You should follow the program in order, and not progress until you can meet the target goal in the target time. The programs to meet the target reps/seconds are found below and are linked in the program document.

Trunk Conditioning Program. Google Docs Link. Excel File.

These programs are 11 weeks long and based achieving a certain amount of sets and reps for a given exercise. Two deload weeks are included. Volume increases throughout the program. These can be used with bodyweight only or loaded movements.

This program is for people just getting started with muscle-ups, handstand push-ups or similar movements. You should have some consistent with your single reps when starting this, but you don’t need to have multiple reps yet. You can adjust the starting reps to suit your level.

This program is designed to add density and volume to a movement you already have some capacity in. It is especially suited to kipping movements. It is based on doing reps every 30s. There is 3 program options; 10 set, 16 set or 20 set.

The Hatch squat program is a more advanced program. You should know your back and front squat maxes, and you should have several years of consistent training under your belt before bothering with this program. Includes front and back squat training each session and 2 sessions per week.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

This program is develop strength endurance at a moderate weight. Very useful in the CrossFit world. The program begins and ends with a 2min AMRAP test at 70% of your max, but you max use up to 85% if you wish. 4 training weeks are between the test. You should also include a heavier day with a similar movement during your training week with this program.

This 5 week program is quite low volume and suited to an intermediate trainer with a year or more of lifting experience. The program requires you have a current max and it uses percentages. Stick to the rest periods!

It is quite useful to run two or more consecutive cycles of this program (with a deload week between) without testing a new max. Instead add 2,5-10kg to your max and restart the 5 weeks.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

This 10 week squat program is suited to an intermediate – advanced trainer with a year or more of lifting experience. The program requires you have a current max and it uses percentages. Stick to the rest periods!

It also includes some walkout work and some prolonged sets without racking the bar.

It culminates with a goal of 2 x 2 @ 95%.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

Note: When using any program with percentages and specific rep numbers, please understand that these are only a guide. The body needs to be challenged and receive a certain stimulus to adapt. You can discuss with your coach how to adjust the load and/or reps to your specific body type and ability.

This program is for the beginner trainer to develop their first push-ups from the toes. As part of our Start Here guide we recommend that all CrossFitters develop 5 push-ups from the toes as early in their training career as possible.

  • Beginner Push-Up Program. Goal 5 reps from toes. YouTube movie.

This program is for the beginner trainer to develop their first pull-ups (or chin-ups). As part of our Start Here guide we recommend that all CrossFitters develop 3 pull-ups as early in their training career as possible. Strict pull-up strength is also required before beginning kipping pull-up training.

  • Beginner Pull-Up  / Chin-Up Program. Goal 3 reps. YouTube movie.

Feel the urge to do something, but lacking ideas. WODdrive has a great workout generator. Plenty of categories to choose from. Web link.

Concept 2 have a daily rowing workouts on their website. There are short (less than 30), medium (less than 45mins) and long (above 45mins) options each day. Web link.

This excel sheet allows you to create a random sled workout. It has different types of sled movements, different weights and other variables. Great if you are looking for a conditioning piece.

Gymnastic Bodies held a daily handstand challenge for Jan 2015. The videos of the challenges can be found here. YouTube.

Team Bobbitt!

Team Bobbitt prepare for the 2014 BoxBattle!

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