ONLINE PROGRAMMING
PROGRAMMING FOR YOU, ANYWHERE
BODYWEIGHT
+ MINIMAL PLAN
Perfect to train at home.
Whether you can't get to a gym or just want some extra workouts this plan is ideal for you!
£10/month
ATHLETE
PROGRAM
The Complete program is the full package! This program offers training in all aspects of strength, conditioning, and gymnastics at a volume and intensity to take you to your peak levels of fitness!
£20/month
Example Day
Warm Up
1. Move
12 Minute AMRAP
12/9 calorie ski (OR Row)
36 Single Unders
8 Alternating Plank toe touches (each side)
8 Deadbugs (each side)
8 kip to swing
2. Workout Prep
1 Set: (At workout pace)
20 Double Unders
5 Toes To Bar
20 Double Unders
2 Bar Muscle Ups
Class WOD
3 Rounds For Time
100 Double Unders
30 Toes To Bar
-Rest 1:1-
3 Rounds For Time
50 Double Unders
10 Bar Muscle Ups
Athletes Notes
TARGET SCORE
Target Time each set: 7-9 minutes
Time Cap each set: 11 minutes
STIMULUS
This is about gymnastic capacity and ability to stay smooth and consistent on double unders!
We want bigger sets of all movements and consistent pacing from round to round
WORKOUT STRATEGY & amp; FLOW
Go for bigger sets on the DU relative to your ability. We’d love 1-2 sets for most rounds!
Focus on consistent breathing and as much wrist motion as possible.
Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.
Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.
SCALING
The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.
Aerobic Capacity A
1000m Machine
100 Sit Ups
1000m Machine
100 Sit Ups
Rest 2 mins Then
1000m Machine For Time
Aerobic Capacity B
2 x 800m run
1 min rest between sets
2 x 600m run
1 min rest between sets
2 x 400m run 1 min rest between sets
All at a moderate 60-80% pace
Strength / Oly
A) Squat Snatch
3 Full sets
5 Squat Snatches @60%
4 Squat Snatches @70%
3 Squat Snatches @80%
Rest 2-3 mins, reduce the load and repeat
All reps to be good quality singles
B) Back Squat
7 x 3 (Build up to a heavy triple for across the 7 sets)
C) Weighted Dips
Build up to a 8 rep max
Then 3 x 8 @75% of 8RM
Rest 2-3 mins between sets
Skill WOD
10-9-8-7-6-5-4-3-2-1
C2B Pull ups / Pull Up / Ring Row
rest 30 sec between sets
The Complete Program also provides you the Bodyweight + Minimal Program free of charge.
Here is an example of a Bodyweight + Minimal Day
Warm Up
3 Rounds
9 Shoulder Circles
6 Air Squats
3 Inch Worms
Bodyweight Option
For Time
30-20-10
Push Ups
Back Step Lunges
Air Squats
Rest 3 mins on completion then
For Time
10-20-30
Push Ups
Back Step Lunges
Air Squats
Minimal Equipment Option.
For Time
30-20-10
Push Ups
Back Step Weighted Lunges
DB or KB Single Arm Thrusters
Rest 3 mins on completion then
For Time
10-20-30
Push Ups
Back Step Weighted Lunges
DB or KB Single Arm Thrusters
Accessory Ab Burner
2 Rounds
40 Sec Hollow Hold
20 V UPS
20 Sit UPS
Rest 1 minute