FocusPlan

Increase your Endurance in CrossFit!

This program is for you who needs to improve your Aerobic and Anaerobic Conditioning. 

Are you strong and gymnasty but always feel like the 15min+ AMRAPs or the low skill gruntwork leaves you dead? 

Then this program is for you! 

Turbine is a 24 session program that easily can be combined with your own strength program (or you can check out the strength programs we have to offer). 

You can train this program for 1-4 sessions / week. If you choose 4 sessions then a week would look like this.

1 High intensity aerobic workout with low skill. 
1 Low intensity Steady State workout. 
1 Barbell Cycling workout.  
1  Regional/Open Chipper-style workout. 

Bar Muscle-up is a 6-week program where you will learn Butterfly Chest to bar pull-ups, Ring Dips and of course the Bar Muscle-up!

We expect that you have some solid strict pull-ups and your kipping mechanics in place. 

This is the third program in the Kipping series and the follow-up to the Toes to bar program.

We are very proud of this program and it has been requested for a long time

 

 

Nine week Handstand training to get off the wall out on the floor to get that freestanding handstand and handstand walk!

Each session takes approximately 30 minutes to complete

Handstand specific warmups

Wrist strength

Core training

Three days per week

Handstand + Handstand walk progression 

 

 

This is a six week squat cycle where you maintain your olympic weightlifting.

The program contains 30 sessions and you can train 3-5 sessions per week. The program ends with a Squat test.

This program is a great kickstarter on a long term strength plan.

This program is for you want to learn

Toes to bar

Kipping CTB

Butterfly pull-ups

Handstand pushups

This is the second program in the series and we assume that you have got your kipping pull-ups and kipping mechanics in shape! Checkout kipping pull-up if you want to really drill the kip before going into this program.

We also assume the you have a strict pull-up or two. If you do not have that then head on to the Strict pull-up program

You will get the drills to string Toes to bar, CTB, Butterfly pull-ups and Handstand pushups together. A really great tech program!