Hybrid Training Method = the pursuit of high performance in 2 (or more) disciplines/sports that don’t necessarily support each-other. ie trying to get stronger while also trying to PR a specific run distance.
📈This program is a general template for getting both stronger and better endurance at the same time.
⚡️6 Training days are available each week:
3x Strength sessions
2x Cardio sessions (options: run, machines or swim)
1x Functional fitness (for GPP and fun!)
💪🏼This program isn’t intended to be better/worse than our Compete program, it’s just different. It supports different goals.
Sounds like something you’re interested in? Free trial week is always available to get you started 👌🏻
Let me introduce you to the 2026 PREPARED BENCHMARK WORKOUTS 🤩
📈We will use these throughout the year to track progress and highlight strengths and weaknesses.
💭The plan is to do each of these 2-3 times at various points of the year and create a two separate data metrics for the athletes.
1: An overall Leaderboard for the whole year to display your performance in comparison to the other Prepared athletes.
2: An individual fitness-score to show what percentile you fall in to for each workout and give clear indications of what areas need improvement.
✔️The versions of the workouts in the post show the RX loadings and rep schemes. For some workouts an intermediate/scaled version will be available.
🤩Which workout do you most want to try?
If you are looking for something new in your gym in 2026 then check out the Prepared Affiliate Program. Designed for gym owners and coaches that want to provide their members with an effective and fun daily workout that focuses on General Physical Preparedness.
📝Affiliate Program: ☑️Daily 60 minute training session ☑️Notes and scaling advice
☑️Warm up suggestions
☑️Daily extras for open-gym ☑️Takes in to account logistic and equipment restrictions
☑️Varied, effective and FUN!
Swipe across for lots of information on the program. The last slide has a code for a FREE month of training and also info on a big discount when you pay annually.
@victorljungdal is on his comeback arc!
He is back on the competition floor this weekend at the French Throwdown after breaking his ankle last year and working his ass off to get back to this level again.
Proud of the effort that has got him to this weekend, regardless of the outcome of it.
Let’s go, Victor ⚡️
📸 @oscartobiasson
This weeks leaderboard workout is inspired by one of the Mayhem Classic workouts from this years semi finals 🔥
The decreasing front squat load should allow for a higher sustained intensity across the workout. But the real separation will happen during the muscle ups, especially the second set of 30. Know your capacity and break the sets up smart.
Unbroken front squats to finish? Make it hurt 😳
Hip Extensions vs Back Extensions
Be honest, did you think these two exercises were the same? 😏
Two similar movements with some subtle differences to target different muscle groups. Hip extensions are pretty commonly used by a lot of athletes but back extensions are often over-looked and can become a bit of a forgotten movement.
Hip extension:
Spine position remains fixed and all of the movement comes from hinging at the hip.
Set up so your hips are off the end of the pads.
Hold a DB on your chest to load this one up. Feel this more in your glutes 🍑
Back extension:
Hip position remains fixed and all of the movement comes from slowly flexing and then extending your spine. I think this one is a bit harder to feel the muscle working and I actually prefer to do them mostly un-loaded but with a very slow tempo. After a few reps you’ll start to feel the burn through your mid-back 🦍
💭 In the endurance world ‘threshold’ is a specific pace range used for your training. In Crossfit it is much harder to define a specific pace for threshold due to the variety of the workouts and different strength/skill demands, but the feeling of ‘threshold’ can still be replicated with great effect.
✅ To make it as easy to understand as possible, your threshold pace would be just a little bit slower than a max effort, making the pace more sustainable. It is commonly used for intervals in the 3-10 minute range with a sufficient but relatively small rest between sets.
🧮 Across a week of training the aim should be to spend a high percentage of your time at threshold effort and a smaller amount at a max effort. A solid rule to follow would be 3 in every 4 workouts at threshold-effort and 1 in every 4 you can ‘full send’.
📈 The volume at threshold is important because the pace is still challenging enough to improve your fitness whilst also being reduced enough from your max-effort to allow you to accumulate more high-quality volume and be able to recover for following sessions.
⚡️But, you still need to be hitting that ‘full send’ button to make sure you are not getting too comfortable in the threshold zone.
🔥 Example of Crossfit specific ‘threshold’ intervals:
Every 6:00 x 5 sets:
10 Lateral burpees over the erg
10 TTB
30/24 cals row
10 TTB
10 Lateral burpees over the erg
𝗧𝗛𝗘 𝗠𝗔𝗫𝟱𝟬𝟬𝟬 𝗖𝗛𝗔𝗟𝗟𝗘𝗡𝗚𝗘
Build to a max back squat.
Then run 5000 meters.
Simple. Brutal. Inclusive.
13 June 2026
Compete in-person (or online)
In support of @unicef@crossfitwalleye members can register by simply leaving your name and email address on the sign-up sheets in the gym. You will then be emailed a start time and more details. Charitable donations will be accepted via Swish on the day of the event.
