THE BIG ONE…
New Programme Alert: Weightlifting & Strength Hybrid
We’re excited about this one!!!
Written & curated by @carrichey & @cxf_weightlifting
➡️ This is a 12-week block broken into 9 progressive cycles, each including 3 weightlifting sessions and 3 strength/hypertrophy sessions. Every cycle builds in intensity and volume, culminating in a test week at the end of the 12 weeks.
➡️ The Training Format:
This programme will follow a 2 days on / 1 day off rhythm — each pair of training days includes a weightlifting-specific session, followed by a hypertrophy/strength-focused session, then a rest day. Training days will shift slightly week to week, but you can also fix them to suit your weekly schedule.
➡️ Programme Goals:
This hybrid programme is designed to:
Push your numbers in the snatch, clean & jerk, and squats
Improve overall athleticism
Bulletproof your body with a higher percentage of accessory work compared to previous weightlifting blocks
➡️ Chris has combined his expertise in Olympic weightlifting programming and undulating periodisation with his background in strength & conditioning and sports therapy.
➡️ This hybrid format was created in collaboration with Craig, who’ll be following it himself as he builds toward the English Weightlifting Championships in December.
➡️ Craig’s goal: Eliminate niggles, build strength, and send some serious tin — all while laying the foundation for his comp prep.
➡️ Training begins 23rd June – follow Craig’s journey and train alongside him…
Off-season is nearly here — and it starts with “REBUILD”.
The first 12-week off-season block begins on:
🗓 Monday, 30th June
This applies to the following programmes:
💀 Competitor Programme
🏋️ Signature Programme
🏴☠️ Hyrox Pro
🏃 Hyrox Open
We’ll release more details about the focus of each specific programme soon.
For now, mark your diaries.
You can’t peak without a solid base.
#TeamTrainingProgramming #OffSeasonWork #HyroxTraining #CrossFitSeason #RebuildPhase
TEAM TRAINING HYROX PLANS ARE NOW LIVE 🔴⚫️
Two training tracks. One goal: unlock your full potential.
🔴 HYROX PRO PLAN
For athletes ready to train like pros—and race like them. • £24.99/month • 14-day free trial • Experience Level: 4/5 • Average Weekly Training: 6 days • Daily Training Time: ~105 minutes • Sessions per Day: 2
Built for athletes aiming to compete at the highest level. This plan is currently peaking athletes for the Hyrox World Championships—but even if you’re not racing in Chicago, it’s a killer 4-week block to elevate your game.
🔴 HYROX OPEN PLAN
For athletes with big goals and limited time. • £24.99/month • 14-day free trial • Experience Level: 2/5 • Average Weekly Training: 5 days • Daily Training Time: ~60 minutes • Sessions per Day: 1
Ideal for those who want serious results without the full-time training load. Get strong, fast, and race-ready on your schedule.
⚫️ SEASON OVERVIEW
After this initial block we will begin the following season plan below.
Your season doesn’t end—it evolves. Here’s how we structure the year:
REBUILD PHASE (Jul–Sep):
Build your engine. Aerobic capacity, muscular endurance, and foundational strength.
BUILD PHASE (Oct–Dec):
Add intensity. Convert capacity into power and race-ready strength.
RACE-READY PHASE (Jan–Mar):
Precision matters. Pacing, efficiency, and race-specific efforts.
PEAK PHASE (Apr–Jun):
Time to perform. Sharpen speed, fine-tune execution, and compete with confidence.
Hit the link in our bio and start your 14 Day Trail Now…
As the days get shorter and the nights stretch longer, it’s easy to let motivation slip.
But the best don’t. They show up, put their heads down, and get the work done no matter the season.
FATSP - FAST AS THE SLOWEST PERSON 😤
This one’s going to test more than just your engine.
It’s about teamwork under fatigue, precision under pressure - and how well your gymnastics holds up when the grip starts to fade.
Stay smooth on the bar, stay sharp on the burpees, and stay in sync with your partner.
Move fast… but never faster than your team can handle. 💪
Workout Sponsored by @withballsfitnessfood 🍪
Workout Programmed by @teamtrainingprogramming 👊
#RepItOut #FATSP #FastAsTheSlowestPerson
Another huge congratulations from the weekend goes to @emilytrout_ for an incredible performance at the @marbellachampionship ! 🏖️
Emily has made huge improvements over the past few years and proved she’s a top level athlete by finishing 4th place at this year comp (equal points with 3rd place but just missing out on the podium due to event placings).
Amazing work Em keep up the fantastic performances! 👏🔥
@zakk_wild 📸🎥
Another huge congratulations to @curtisdixon , who continues his winning ways in the Masters division taking 1st place at the @marbellachampionship 🥇
Curtis needed to win the final event to secure the overall victory and he delivered when it mattered most.
A big season ahead… 🔥 #TTT
@zakk_wild 📸
Huge congratulations to @aoifeorourke327 and @lisaorourke528 on their first Elite 15 Pro Doubles debut 👏🔥
A well-executed race in a fast, intense environment.
8th place. 💪
Top effort, ladies. On to the next 🇮🇪
As our athletes wrap up their first off-season training blocks, the results are speaking for themselves 💥. This past week we’ve seen some big moments but these snatch and clean & jerk PR’s within just two days made the Gram👏🔥. @ainsworthfitness
Progress built on consistency, hard work, and trusting in the process. Proud of this crew and excited for what’s next 💪 #Weightlifting #CrossFit #TrustTheProcess
We don’t just programme for high level CrossFitters, Hyrox athletes, Runners & Weightlifters. We also keep World Champion Boxers fit and strong too…
Congratulations @aoifeorourke327 🥊🥇
Congratulations to our very own endurance coach @club_coaction for placing 13th at the Ironman World Championships in Nice, France. 👏
As well as assisting some of our top athletes with running programmes, Dan also writes the running sessions for our Hyrox Programmes too.
Not just a top coach but a top athlete too!
Amazing effort Dan 👌
