Advanced · 5 Days · All-Round Performance

Weekly Training Programme

Advanced loading and intensity. Movements are scaled where needed — wall walks instead of handstand walks, single skips instead of double-unders — but the effort and volume are not scaled. Every session is 60–75 minutes. Log everything.

📖 CrossFit Abbreviations — tap to expand ▼
RX As written — the standard
SCALE Your version right now — build toward RX
This week — tap to mark done

Monday — Heavy Strength + Chipper

Strength
Warm-Up — 10 min
Row or ski erg5 min build to 80%
Burgener warm-up (barbell)3 rounds with empty bar
Goblet squat3 × 10 light KB
Hip flexor stretch60 sec each side
Strength — 25 min
Back Squat — Heavy
Work up to a heavy 5-rep max over 5 sets.
Set 1: 60% · Set 2: 70% · Set 3: 80% · Set 4: 85% · Set 5: 90%+
Rest 3 min between heavy sets. Record your 5RM.
Goal: add 2.5kg to your 5RM each week
WOD — Chipper For Time
Complete in Order
50 Wall balls (9kg to 3m target)
40 Box jumps (60cm) SCALE 50cm or step-ups
30 Toes-to-bar SCALE Hanging knee raises
20 Power cleans (60–70kg) SCALE 40–50kg
10 Bar muscle-ups SCALE 10 chest-to-bar pull-ups or 15 pull-ups
800m Run
Target: sub 22 min · Record your time
Pacing: Break the wall balls into sets of 10-15 from the start. Going unbroken will destroy you before the cleans.
📋 My Whiteboard — Monday — Heavy Strength + Chipper ▼

Tuesday — Olympic Lifting + EMOM

Olympic
Warm-Up — 10 min
Jump rope singles3 min steady
Snatch balance (empty bar)5 × 3
Overhead squat (empty bar)3 × 10
Shoulder mobilityBand work 2 min
Olympic Lifting — 25 min
Clean & Jerk — Technique + Heavy
Every 2 min × 10 sets: 1 Clean + 1 Jerk
Start at 60% of your max. Add weight when form is solid.
Focus: fast elbows on the catch, full lockout overhead.
This is skill work — don't ego-lift. Perfect reps only.
WOD — EMOM 20 min
Every Minute on the Minute
Min 1: 15 Calories row or bike
Min 2: 12 Dumbbell snatches (22.5kg) SCALE 15–17.5kg
Min 3: 10 Burpee box jump-overs (60cm) SCALE Burpee step-overs
Min 4: 8 Strict handstand push-ups SCALE 5 wall walks
Min 5: Rest
4 full rounds · If you can't finish a minute's work, reduce reps not speed
Wall walks: Start lying face down, walk your feet up the wall while pushing up with your hands until your chest touches the wall. Walk back down. That's one rep. Build to 5 unbroken.
📋 My Whiteboard — Tuesday — Olympic Lifting + EMOM ▼

Wednesday — Active Recovery

The body gets stronger during rest, not during training. This day is non-negotiable. Advanced athletes rest harder than beginners.

Light movement only — nothing that raises your heart rate above 130bpm.

🏊 Easy swim 30 min 🧘 Yoga or mobility 🚶 30 min walk 🛁 Cold shower or ice bath

Thursday — Deadlift + Gymnastics

Gymnastics
Warm-Up — 10 min
Romanian deadlift (empty bar)3 × 10
Glute bridges3 × 15
Dead hang3 × 30 sec
Hollow body + arch rocks10 each
Strength — 20 min
Deadlift — Heavy Singles
Work up to a heavy single (1RM attempt).
Build over 6 sets: 50% / 65% / 75% / 85% / 92% / Max attempt
The deadlift is the most weight you'll ever move. Respect it — brace hard, hinge properly, no rounding.
Rest fully between heavy attempts — 4 min minimum
WOD — For Time
21-15-9
Deadlifts (100kg) SCALE 70–80kg
Handstand push-ups RX Wall walks SCALE (1 wall walk = 3 HSPU)

Then immediately:
400m Farmer carry (2 × 24kg KB) SCALE 2 × 16–20kg
Target: sub 16 min · The farmer carry will be brutal after the deadlifts — that's the point
21-15-9: Classic CrossFit rep scheme. Start fast on the 21s — you have more in the tank than you think. Break the HSPUs/wall walks early rather than going to failure.
📋 My Whiteboard — Thursday — Deadlift + Gymnastics ▼

Friday — Benchmark Day

MetCon
Warm-Up — 12 min
Jump rope singles3 min progressive
Kipping swing practice3 × 10 on bar
Push-up to downward dog10 reps
Air squat + overhead reach15 reps
2 min build row/runFinish at 90%
Benchmark WOD — "Fran"
21-15-9 For Time
Thrusters (43kg) RX   SCALE 30–35kg
Pull-ups RX   SCALE Ring rows or banded pull-ups

Fran is one of the most famous CrossFit benchmarks. Elite athletes finish in under 3 min. Beginners take 8–12 min. Doesn't matter — record your time and beat it next month.
All-out effort — this is a sprint, not a jog. Rest as little as possible.
Accessory — 10 min
Jump Rope Skill Work
Work toward double-unders:
5 × 30 sec: alternating singles and attempts at double-unders
Focus on timing — the jump is the same height, the rope just moves faster. Wrists, not arms.
Once you can do 10 unbroken DUs, they go into your WODs
Fran tip: Thrusters are the killer — the urge to rest the bar on your shoulders is strong. Resist it. Keep moving even if it's slow. Every break costs you more time than you save.
📋 My Whiteboard — Friday — Benchmark Day ▼

Saturday — Long Girl + Skill

Conditioning
Warm-Up — 10 min
Row 1000mEasy pace
Wall walk practice3 × 3 slow
Kettlebell arm bar60 sec each side
Skill — 15 min
Kipping Pull-Up Development
If you have strict pull-ups: 5 × 5 kipping pull-ups (learn the kip)
If not yet: 5 × 5 strict pull-ups + 5 × 10 sec dead hang
Goal: 10 unbroken kipping pull-ups within 8 weeks
WOD — "Jackie" For Time
For Time
1000m Row
50 Thrusters (20kg — light, this is about unbroken sets) SCALE 15kg
30 Pull-ups SCALE Ring rows or banded
Target: sub 15 min · Named benchmark — record and repeat monthly
Finisher — 5 min
Max Effort
5 Wall walks for quality — slow, controlled, chest to wall
Then: max unbroken pull-ups — record the number
Jackie: The row sets the pace for everything that follows. Go hard on the row — 1000m should take about 3:30–4:00 for a solid effort. Then move straight to the bar.
📋 My Whiteboard — Saturday — Long Girl + Skill ▼

Sunday — Full Rest

Full rest. No training. No "active recovery." Just live your life.

5 hard days earns a real rest day. Use it.

⛵ Sailing 🍳 Cook something good 👧 Time with your daughter 📖 Read or reflect

Week 2 · Progressive Load · Rope Climb Introduced

Week 2 — Build on the Foundation

Same structure as Week 1, heavier weights, new skill introduced: rope climb. Your daughter will love it. Add 2.5–5kg to every barbell lift from last week. If you didn't log Week 1 weights, start slightly heavier than felt comfortable.

Week 2 — tap to mark done

Monday — Back Squat + Rope Climb NEW

Strength
Warm-Up — 10 min
Row or bike5 min building
Goblet squat3 × 10 with KB
Hip flexor stretch60 sec each side
Dead hang on rope3 × 20 sec — get comfortable
Strength — 20 min
Back Squat — Heavier than Week 1
5 sets × 5 reps
Add 2.5–5kg to last week's weight. Same focus: depth, knees out, chest up.
Record your weight for each set.
Rest 3 min between heavy sets
Skill — Rope Climb 15 min
Rope Climb Progression
Level 1 — No legs yet: 5 × rope pull to standing from seated on floor
Level 2 — Foot wrap: learn the J-hook foot lock, 5 × climb to 3m and down SCALE
Level 3 — Full climb: 3 × full rope climb RX

Your daughter's version: 5 × full rope climb for speed — she'll show you how it's done.
Rope climbs are mostly grip and leg technique — not just arm strength
WOD — For Time
5 Rounds
10 Wall balls (9kg)
1 Rope climb SCALE 5 rope pulls from floor
15 Box jumps (60cm) SCALE step-ups
Target: sub 18 min · Record your time
Rope climb tip: The J-hook foot lock is everything. Rope goes between your feet, one foot stands on the other foot to lock it. Once you have the foot lock, standing up on the rope is easy. Watch your daughter — she knows the technique.
📋 My Whiteboard — Monday▼

Tuesday — Snatch + Gymnastics EMOM

Olympic
Warm-Up — 10 min
Jump rope singles3 min
PVC overhead squat3 × 10
Snatch balance (empty bar)5 × 3
Shoulder dislocates with PVC10 reps
Olympic Lifting — 25 min
Power Snatch — Build to Heavy Single
Every 90 sec × 10 sets: 1 Power Snatch
Start at 50% and build. Focus on the turnover — bar close, elbows high, punch under fast.
The snatch is the most technical lift in CrossFit. Light and perfect beats heavy and ugly.
Record your heaviest successful single
WOD — EMOM 18 min
Every Minute on the Minute — 6 rounds
Min 1: 10 Toes-to-bar SCALE hanging knee raises
Min 2: 7 Wall walks SCALE 5 wall walks
Min 3: 12 Calories row
6 full rounds · If you can't finish a minute, reduce reps by 2 next round
Power snatch tip: The difference between a good snatch and a bad one is the third pull — actively pulling yourself under the bar rather than just pressing it up. Think "punch the ceiling" at the top.
📋 My Whiteboard — Tuesday▼

Wednesday — Active Recovery

Same as Week 1. Light movement only. Your body is repairing this week's work.

🏊 Swim🧘 Yoga🚶 Walk🛁 Cold shower

Thursday — Deadlift + Rope Climb WOD

Strength
Warm-Up — 10 min
Romanian deadlift (empty bar)3 × 10
Banded good mornings3 × 15
Rope hang3 × 30 sec
Strength — 20 min
Deadlift — Heavier than Week 1
Work to a heavy 3-rep max (3RM) — slightly fewer reps, heavier weight than last week.
Build over 5 sets. Add 5–10kg to your Week 1 working weight.
Rest 3–4 min between heavy sets
WOD — For Time
3 Rounds
400m Run
15 Deadlifts (80kg) SCALE 60kg
3 Rope climbs SCALE 6 rope pulls from floor
Target: sub 20 min · The deadlifts after running will be a test
Grip: After running, your hands will be sweaty and your grip will suffer on the rope. Chalk up before the rope climbs. If no chalk, dry your hands on your shirt first.
📋 My Whiteboard — Thursday▼

Friday — "Annie" Benchmark + Skill

Benchmark
Warm-Up — 10 min
Jump rope singles3 min progressive
Hollow body rocks3 × 15
AbMat sit-ups20 reps
Double-under attempts3 × 20 sec
Benchmark WOD — "Annie"
50-40-30-20-10 For Time
Double-unders RX   SCALE 3× singles (150-120-90-60-30)
Sit-ups

Annie is a classic benchmark testing jump rope skill and core endurance. Light and fast — this should hurt your lungs, not your muscles.
Record your time. Compare to future attempts.
Skill — Double-Under Practice 10 min
Building toward DUs
5 × 30 sec attempts: singles then try 1 double-under
When you get 1, try 2. When you get 2, try 3. Don't rush it.
Wrists fast, jump stays the same height.
Annie tip: The sit-ups are the rest in Annie. Use them to catch your breath before the next set of DUs or singles. Don't rush the sit-ups.
📋 My Whiteboard — Friday▼

Saturday — Hero WOD "DT" + Pull-Up Skill

MetCon
Warm-Up — 12 min
Row 1000mEasy
Barbell complex (empty bar)5 × deadlift, hang clean, front squat, push press
Shoulder mobility2 min
Benchmark WOD — "DT"
5 Rounds For Time
12 Deadlifts (70kg) SCALE 50–60kg
9 Hang power cleans (70kg) SCALE 50–60kg
6 Push jerks (70kg) SCALE 50–60kg

DT is a named hero WOD. All three movements use the same bar — don't put it down between movements if possible.
Target: sub 20 min · Record your time and weight used
Skill — Kipping Pull-Up 10 min
Kipping Development
10 kipping swings (hollow to arch on the bar)
Then: 5 × 3 kipping pull-ups if you can string them
Or: 5 × 5 strict pull-ups if kipping isn't there yet
DT tip: The bar never has to touch the floor between the deadlifts, cleans, and jerks. Link them with touch-and-go for faster times. But if your form breaks, put it down — 5 rounds of bad cleans will hurt your lower back.
📋 My Whiteboard — Saturday▼

Sunday — Full Rest

Full rest. 5 hard days done. Week 2 complete.

Tap ↺ Reset Week on your T-card board tonight.

⛵ Sailing🍳 Cook👧 Daughter time📖 Read

Week 3 · Peak Week · Maximum Intensity

Week 3 — The Hard Week

Peak week. This is where the programme gets genuinely hard. Volume and intensity both increase. Add weight to every lift. Don't sandbag. Week 4 is a deload — you earn it by going hard this week.

Week 3 — tap to mark done

Monday — Back Squat Max + Long Chipper

Peak Week
Warm-Up — 10 min
Row5 min build
Goblet squat3 × 10 heavy KB
Barbell back squat warm-up3 × 5 building
Strength — 25 min
Back Squat — Work to 1 Rep Max
Build over 6 sets to a true 1RM attempt.
50% / 65% / 75% / 85% / 92% / Max
This is your heaviest squat ever. Commit to it.
Rest 4 min before your max attempt
WOD — Long Chipper For Time
Complete in Order — No Time Cap
100 Wall balls (9kg)
80 Calories row
60 Box jumps (60cm)
40 Toes-to-bar SCALE hanging knee raises
20 Rope climbs SCALE 40 rope pulls from floor
Record your time — this will take 25–40 min. That's normal. Keep moving.
Peak week mindset: You will want to stop. The programme is designed to push past what feels comfortable. The point of Week 3 is to show yourself what you're actually capable of.
📋 My Whiteboard — Monday▼

Tuesday — Clean & Jerk Max + AMRAP 25

Peak Week
Warm-Up — 10 min
Jump rope3 min
Clean pull (empty bar)5 × 5
Front squat warm-up3 × 5 building
Olympic — 25 min
Clean & Jerk — Work to Heavy Single
Every 2 min × 8 sets: 1 Clean + 1 Jerk
Build to the heaviest clean and jerk you've done so far.
Record it. This is your benchmark.
WOD — AMRAP 25 min
As Many Rounds As Possible — 25 min
5 Rope climbs SCALE 10 rope pulls
10 Wall walks SCALE 7 wall walks
15 Power cleans (60kg) SCALE 40–50kg
20 Box jumps (60cm)
Record total rounds + reps
Rope climbs when fatigued: Your grip will be the limiting factor. Shake your hands out between climbs, use your legs aggressively, and don't rush the foot lock when tired — that's when you slip.
📋 My Whiteboard — Tuesday▼

Wednesday — Full Rest

Peak week rest day. Take it seriously — you need full recovery before Thursday and Friday.

Ice bath, extra sleep, eat well. This rest day matters more than usual.

🛁 Ice bath😴 Extra sleep🍳 Eat well🧘 Light stretch only

Thursday — Deadlift Max + "Murph" Prep

Peak Week
Warm-Up — 10 min
Easy row5 min
Deadlift warm-up5 sets building to 70%
Strength — 20 min
Deadlift — Work to 1 Rep Max
Build to your heaviest ever deadlift.
50% / 65% / 75% / 85% / 90% / Max attempt
Brace hard. Keep the bar close. Don't rush the setup.
Rest 4 min before the max attempt
WOD — "Murph" Partition
For Time — With Vest Optional
1 mile Run (1600m)
100 Pull-ups SCALE ring rows
200 Push-ups SCALE to knees
300 Air squats
1 mile Run (1600m)

Partition the middle as needed: 20 rounds of 5/10/15 is the classic split.
No time cap — finish it. Record your time.
Murph: The two runs are the hardest part mentally. Break the middle section into small sets from the start — never go to failure on any movement. 5 pull-ups / 10 push-ups / 15 squats × 20 rounds = done.
📋 My Whiteboard — Thursday▼

Friday — Repeat "Fran" + Rope Sprint

Benchmark
Warm-Up — 10 min
Jump rope3 min
Thruster warm-up3 × 5 building
Pull-up practice3 × 5
Benchmark — "Fran" Repeat
21-15-9 For Time
Thrusters (43kg) SCALE 30–35kg
Pull-ups SCALE ring rows

You did this in Week 1. Beat your time. Even by 30 seconds. That improvement is 3 weeks of work made visible.
All-out effort. Record your time and compare to Week 1.
Finisher — Rope Climb Sprint
Max Rope Climbs in 5 min
As many rope climbs as possible in 5 min.
SCALE Count rope pulls from floor instead.
Record your number — beat it in Week 4.
Fran comparison: If your time improved, the programme is working. If not, check what broke down — was it the thrusters, the pull-ups, or your pacing? The data tells you where to focus next month.
📋 My Whiteboard — Friday▼

Saturday — "Jackie" Repeat + Max Effort

Benchmark
Warm-Up — 10 min
Row 1000mBuilding
Thruster warm-up3 × 5
Benchmark — "Jackie" Repeat
For Time
1000m Row
50 Thrusters (20kg)
30 Pull-ups SCALE ring rows

Beat your Week 2 time. The row should feel faster, the thrusters should feel lighter, the pull-ups should feel more controlled.
Record and compare to Week 2.
Max Effort Finisher
Record These Numbers — Compare in Week 4
Max unbroken pull-ups
Max unbroken push-ups
5 wall walks for time
Write these on your whiteboard — they are your Week 3 baseline
End of peak week: You should feel genuinely tired by Saturday. That tiredness is the signal that the programme worked. Week 4 is lighter — you'll feel it.
📋 My Whiteboard — Saturday▼

Sunday — Full Rest · Peak Week Done

You made it through peak week. Full rest today — no exceptions.

Week 4 is a deload: same movements, significantly less volume. Your body consolidates the gains from Week 3 during this rest.

⛵ Sailing😴 Sleep in🍳 Big meal👧 Family

Week 4 · Deload · Benchmark Week

Week 4 — Consolidate & Measure

Deload week — 60% of Week 3 volume. Same movements, less load and reps. Your body absorbs the work from Week 3. You will feel stronger this week, not weaker. Use that to set new benchmark times and see exactly how much you've improved in one month.

📊 Your Month in Numbers — Record Everything This Week

Compare these to what you recorded in Week 1 and Week 3. The gap between Week 1 and Week 4 is one month of progress made visible.

Back Squat 1RM
Record this Monday →
Deadlift 1RM
Record this Thursday →
Fran Time
Record this Friday →
Cindy Score
Record this Saturday →
Max Pull-Ups
Record Saturday →
Rope Climbs / 5 min
Record Friday →
Week 4 — tap to mark done

Monday — Deload Squat + Light Chipper

Deload
Warm-Up — 10 min
Easy row or bike5 min
Goblet squat3 × 10
Hip mobility2 min
Strength — 15 min
Back Squat — 3 × 5 at 70% of Week 3 Max
Light and fast. Focus on speed out of the hole — drive explosively even with a light weight.
Your body is fresh. The bar will feel easy. That's the point.
Rest 2 min between sets — this should feel comfortable
WOD — Light Chipper For Time
Half Volume of Week 3
50 Wall balls (9kg)
40 Calories row
30 Box jumps (60cm)
20 Toes-to-bar SCALE hanging knee raises
10 Rope climbs SCALE 20 rope pulls
Target: significantly faster than Week 3 — you're doing half the work
Deload mindset: This week feels easier because it is. That feeling of strength is your body showing you what Week 3's work produced. Don't add extra work — let the adaptation happen.
📋 My Whiteboard — Monday▼

Tuesday — Light Olympic + Skill Focus

Deload
Warm-Up — 10 min
Jump rope3 min
Clean warm-up complexEmpty bar × 3 rounds
Olympic — 20 min
Clean & Jerk — Technique Day
Every 2 min × 8 sets: 1 Clean + 1 Jerk at 70% of Week 3 max.
Use this session to fix the things that felt wrong at heavy weight.
Film yourself — compare your technique to Week 1.
Skill Focus — 20 min
Rope Climb Technique + Pull-Up Volume
5 × rope climb — focus on foot technique, not speed
5 × max rep pull-ups (record each set)
5 × 20 double-under attempts (or 50 singles)
This is skill work — no rush, no intensity
Technique day: Light weight exposes technique flaws that heavy weight hides. If your clean feels off at 70%, it was also off at 90% — you just couldn't feel it.
📋 My Whiteboard — Tuesday▼

Wednesday — Active Recovery

Easy movement. 30 min walk or swim. Nothing more.

🚶 Walk🏊 Easy swim🧘 Stretch

Thursday — Deload Deadlift + Light WOD

Deload
Warm-Up — 10 min
Easy row5 min
Deadlift warm-up3 sets building to 65%
Strength — 15 min
Deadlift — 3 × 3 at 75% of Week 3 Max
Three heavy-ish triples. Fast off the floor. Perfect position.
Record your weight — you'll feel stronger than at this weight in Week 1.
WOD — Light For Time
2 Rounds
400m Run
10 Deadlifts (70% of max)
2 Rope climbs SCALE 4 rope pulls
10 Burpees
Target: fast — this is a short, sharp workout
Deload deadlift: Your 75% this week should feel like your 60% felt in Week 1. That's the improvement. Note it.
📋 My Whiteboard — Thursday▼

Friday — "Fran" Final + Rope Sprint

Final Benchmark
Warm-Up — 12 min
Jump rope3 min
Thruster warm-up3 × 5 building
Pull-up practice3 × 5
Final Benchmark — "Fran"
21-15-9 For Time — Month 1 Final
Thrusters (43kg) SCALE 30–35kg
Pull-ups SCALE ring rows

This is the final Fran of the month. You've done it in Week 1 and Week 3. This time should be your fastest. The deload means your body is recovered and primed.

Compare all three times side by side on your whiteboard.
All-out sprint. This is your Month 1 final time.
Rope Sprint — Final Test
Max Rope Climbs in 5 min
Compare to your Week 3 score. Record the number.
SCALE Count rope pulls from floor.
Month 1 done: Whatever your Fran time is today, it's better than Week 1. Write all three times on your whiteboard and take a photo of it. That's one month of work in three numbers.
📋 My Whiteboard — Friday · FINAL RESULTS▼

Saturday — "Cindy" Final + Max Tests

Final Benchmark
Warm-Up — 10 min
Easy row5 min
Kipping practice3 × 10 swings
Push-up to downward dog10 reps
Final Benchmark — "Cindy"
AMRAP 20 min — Month 1 Final
5 Pull-ups SCALE ring rows
10 Push-ups
15 Air squats

You did this in Week 1. The difference in rounds is your Month 1 fitness gain. Write both scores on your whiteboard.
Record total rounds + reps. Compare to Week 1.
Final Max Tests
Record and Compare to Week 3
Max unbroken pull-ups (compare Week 3)
Max unbroken push-ups (compare Week 3)
5 wall walks for time (compare Week 3)

Write all numbers on your whiteboard and save the image. That is your Month 1 report card.
Month 1 complete. You now have real data: squat max, deadlift max, Fran times × 3, Cindy scores × 2, pull-up max, rope climbs. That's the balcony view of your first month. Everything visible, everything measurable. Start Month 2 next week with the same structure, heavier weights.
📋 My Whiteboard — Saturday · MONTH 1 COMPLETE▼

Sunday — Month 1 Done ★

One full month of structured CrossFit. Rest completely today.

Monday starts Month 2 — same 4-week structure, all weights 5–10% heavier than Month 1. The programme compounds.

⛵ Sailing🎉 Celebrate👧 Family😴 Sleep well

Reference · 15 Movements

Movement Library

Tap any movement for the official coaching video and key cues.

Reference Guide · Official Video Demos

Movement Library

Tap any movement to watch the official coaching video and read the key cues, step-by-step breakdown, common errors, and your scaled version.