How we build a week

Every day has a job. Nothing on the schedule is filler, and once your coaches know the shape of a week, they stop reading each session cold.

Monday to Friday

These days carry the current cycle. Three or four sessions each week are dedicated to whatever we are building. You will not find a back squat progression on a Saturday or Sunday when we are in a back squat phase, because those days are doing something else.

Saturday

Every Saturday we program two workouts, one individual and one team. You can choose whichever one you want. I strongly recommend the team option.

Sunday

Sunday moves with the cycle. Some weeks it supports the phase directly. Other weeks we keep it lower impact and recovery focused. Read the cycle outline, and you will know which one you are getting.

Transition weeks

Between cycles, the week changes shape. One dynamic lift, one squat, one upper body strength movement from gymnastics or weightlifting, and one or two metcon-only days. More variety, some benchmark workouts, lower intensity. There is a separate guide on why.