Become the best version of yourself, right here.
STRUCTURE
We will have you training 5 days a week. Typically, your active recovery days will be Thursday (Day 4) and Sunday (Day 7), however please feel free to adjust this to your needs accordingly. We will be working in 8/9 week training blocks. Throughout these training blocks, you will see big improvements to all aspects of your training.
Below is a more specific breakdown of what to expect on a weekly basis:
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We will have you working an uppers/lowers split, with three upper body sessions a week and two lower body sessions. We strongly believe that this is the optimum split to maximize muscle growth.
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Day 1 - Chest/Back/Arms/Conditioning
Day 2 - Legs/Shoulders
Day 3 - Shoulders/Abs/Conditioning
Day 4 - Rest
Day 5 - Chest/Back/Arms
Day 6 - Legs/Conditioning
Day 7 - Rest​
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​Tuesday and Friday will be your more CrossFit based sessions. During these sessions, you will be working on your Olympic lifts, gymnastics (fresh and under fatigue), and of course conditioning! We have included both scaled and Rx options to suit individual needs.
On the other hand, Monday, Wednesday, and Saturday will be more bodybuilding/functional fitness focussed. During these sessions, you will be training both strength and volume for all components. Furthermore, the conditioning/fitness for these sessions will not involve any complex CrossFit movements.
PROGRESSIVE PROGRAMMING
Our programme is meticulously designed to help you become stronger, fitter, and build muscle effectively. The programme has been trial and tested, and has proven to provide amazing results. Each session is tailored to gradually increase demands on your body. This helps promote continuous growth, ensuring that you are always challenged and progressing.
TRACK PROGRESS
The 'Fitr' app allows you to add benchmarks for your lifts. This allows you to work off accurate percentages for maximum results. We also strongly recommend that you utilise the 'notes' section on the app. This way, it allows you to track weights used, and comment how you feel the session went etc.
COMMUNITY VIBE
We will interact on the 'Fitr' app group chat. This way we can share results and encourage each other. We will also be hosting training days for you all, which gives everyone the chance to get to know each other and get a good workout in! We have a live weekly leader board for the competitive ones, where you can enter your scores and see how you shape up against the community. Nothing wrong with a bit of friendly competition!! Lastly, once you sign up, you will be entitled to 20% off our clothing range for as long as you are on the programme. You're welcome!
FREQUENCY
No decent training programme will have you mixing up exercises each and every week. Sticking to fewer movements over a specified training block will allow you to seek the progression you are after.
SETS TO FAILURE
Expect to see lots of sets to failure in this programme. Training to failure has been shown to stimulate muscle growth and hypertrophy. The intense stress placed on muscles triggers the release of growth factors, leading to increased muscle size and strength
KPI'S
Each block, we will introduce specific KPI's which we will look to improve by the end of each training block.