That all depends on your goals! We'd be happy to discuss this in depth with you, if you'd like to email us at forgedbyzeus@gmail.com - but here are our general guidelines...

Games Track - This program assumes efficiency with all movements, and access to most odd equipment. You'll be training in two separate sessions, 5 days per week, with a 6th day being monostructural work only. Each day will take anywhere from 3-4 hours, depending on the day and time of year.

Competitors Build Track - This program is for those who consider themselves 'Rx' athletes, but want to take things to the next level. We will focus on building strength and technical prowess, and will do lots of skill EMOMs and prep work to hone the higher level skills. The conditioning will be focused on intensity, using monostructural elements, generally approachable loads (we will not shy away from heavy loading, rest assured), and light to moderate skill exercises. Sessions will be once a day, around 90 minutes. 

Monostructural Program - This program is for athletes looking to get that extra edge by improving their aerobic base. The program is currently on a cycle where we...
M - Run. T - Swim. Wed - Row. Tr - Bike. Fri - Run. Sat - Ski. This work will take about 45 minutes per day, and can be added to your current program or to our Masters or Build programs. 
This is the comprehensive program designed to prepare athletes for the highest levels of competition - elite divisions of sanctionals, and the Crossfit Games. This program assumes a competency with all skills, and the ability to train for 3-4 hours per day in two sessions. With a proven track record, sending multiple individuals to the Crossfit Games year after year, this program's efficacy and success are unquestioned. Every day starts with our Morning Monostructural work - where we build the base capacity that carries across the rest of our training. We will run, swim, bike, row, ski - everything. Our second, main Crossfit session, includes comprehensive warmups and prehab, skill work, progressive and percentage based lifting, strength, and gymnastics - and, of course, conditioning, capped off with our functional bodybuilding work.
Yes! Here is a 3 day sample of the Games track program...

Monday:

Monostructural Session:

(On Trueform or Assault Runner if possible) - we alternate between road & machine running

A) Warmup - 5:00 Easy
B) Skill - 4x100m Coordination Run with 1:00 rest
C) Main - 3 sets of:
5x200m Run @ 90-100% RPE, rest 1:00
-3:00 rest between sets-
D) Cooldown - 20:00 Easy

Main Session:

A) Warm-up: 

3:00 Easy Row 

1:00 Ankle Stretch w/ KB, each leg

10-9-8-...-2-1 Lateral Band Steps, each direction 

3 x 5 Bird Dogs, each side + 10 Glute Bridges

3 x 10 Banded Face Pull to Cuban Press + 10 Curtsey Squat 

3 x 5 Kang Squat + 5 Sotts Press from Back + 10 Scap Pull-up

B) Snatch: 

Snatch Balance: 

5 x 3 → Building → Primary focus should be speed. 

Snatch off the Blocks (set blocks so that bar is right above the knee) 

Snatch Pull + Snatch → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

Snatch Accessory: 

Halting Snatch Deadlift (knee) + 5 second Eccentric → 3x3@75%

C) Squat: 

Back Squat: 

5 x 8 @ 55%

1 x 5 @ 60%

1 x 5 @ 65%

1 x 3 @ 70%

*Try to limit rest to one minute between sets 

Squat Accessory: 

3 x 8 Back Rack Box Step-ups, each leg → complete all reps on one leg before moving to the other. Keep working leg on top of box for entirety of set. Do not use the other leg for assistance on the way up.

D) Gymnastics: (Weighted Strict Pull-ups) 

Warm-up:

:20 Hang w/ both arms

2 x :10 Hang w/ each arm 

3 x 5 Pull-up Plus 

Weighted Strict Pull-up:

4 x 5 @ Same Weight Across

1 x 3 @ Heavier than above 

Weighted Hang:

Accumulate 1:00 Hang @ Heavier than 1x3 from above

E) METCON: 

3 Rounds, with a round starting every 5 minutes: (Each for time) 

30/20 Calorie Row

25 Wallballs @ 30/20 

2 Legless Rope Climb  

F) Accessory: 

3 x 20 Leg Extension (Medball Variation if no machine option) + :40 Wall Sit 

3 x 10 Supinated Barbell Rows (squeeze every rep at the top)  + 20 Reverse Flyes (very light) 

3 x 15 Overhead Weighted Sit-up (w/ Straight Leg and Dual KB Overhead) 

Tuesday:

Monostructural Work:

A) Warm Up - 15:00, work through the following for quality...
50m Closed Fist Swimming
50m with Paddles
50m Sculling
*You should be able to complete this 3-4 times
B) Main - 3x200m Freestyle with :40 rest
*Focus on good positions rather than speed

Main Session:

A) Warm-up

3:00 Assault Bike 

:55 Easy + :05 Sprint

:50 Easy + :10 Sprint

:45 Easy + :15 Sprint 

3 x 10 Floor Facing Angels + 10 Scap Push-ups + :10 Wrist Stretch (Following final scap push-up, stay in high plank and push your weight over your fingers, while keeping your palms flat)

3 x 10 Band Pull Aparts + 10 Banded Presses

B) Gymnastics: (Strict HSPU) 

3 x 1 Wall Walk + :10 HS Hold 

6 x 1 Negatives → 3-5 second descent. May add deficit, but must be able to control head all the way to ground. Work on creating a sound tripod position

6 x 2 Strict HSPU → Highest deficit possible. Rest ~1:00 between sets

C) Jerk 

Split Jerk:

Pause jerk + Jerk → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

Jerk Accessory:

Push Press → 55%x5, 60%x4, 65%x3, 70%x2, 75%x1, 3x5@65%

D) METCON:

AMRAP 3 of: 

18/12 Calorie Assault Bike Buy-in

Then w/ remaining time, AMRAP of the following:

9 Hang Power Clean @ 135

9 Shoulder to OH @ 135

9 T2B 

Rest 2:00

AMRAP 3 of: 

18/12 Calorie Assault Bike Buy-in

Then w/ remaining time, AMRAP of the following:

6 Hang Power Clean @ 185

6 Shoulder to OH @ 185

9 T2B 

Rest 2:00

AMRAP 3 of: 

18/12 Calorie Assault Bike Buy-in

Then w/ remaining time, AMRAP of the following:

3 Hang Power Clean @ 225

3 Shoulder to OH @ 225

9 T2B 

E) Accessory: 

3 x 10 DB Skull Crusher + 10 DB Close Grip Bench + 20 Banded Tricep Ext 

~1:00 Rest between sets 

Wednesday:

Monostructural Session:
A) Warmup - 5:00 Easy Row, 5:00 Moderate AAB
*Do both of these blind to the monitor, go by feel
B) Main - Sprints:
20 Calorie Row
20 Calorie AAB
15 Calorie Row
15 Calorie AAB
10 Calorie Row
10 Calorie AAB
15 Calorie Row
15 Calorie AAB
20 Calorie Row
20 Calorie AAB
*Rest 1:00 after the rows, and 2:00 after the AAB.
C) Cooldown - 5:00 Easy Bike

Main Session:

A) Warm-up: 

3 x 200m Run (Progressive every round) + 100’ Skipping

3 x 10 Banded Good Morning + 10 Banded Squats + 10 Band Pull Aparts 

3 x 10 Lateral Crossover Box Step Ups (https://youtu.be/FfK9k3mOz1s ) + 5 Pull-up Plus 

B) Gymnastics: (Pistol)

3 x 10 Curtsey Squat + 10 Cossack Squat 

3 x :10 Pistol hold, each leg

3 x 3 Tempo Pistol @ 33x1, each leg

Tabata Pistol:

8 x (:20 on, :10 off)

C) Clean: 

Tall Clean: 

5 x 3 → Building → Primary focus should be speed. 

Clean off the Blocks (set blocks so that bar is right above the knee) 

Clean Pull + Clean → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

Clean Accessory: 

Halting Clean Deadlift (knee) + 5 second Eccentric → 3x3@75%

D) Front Squat/Box Jump: 

EMOM 10 of: 

2 Front Squat @ 50% + 2 Box Jump AHAP

E) METCON: 

At 0:00 

For time: 

400m Run (on Trueform if available)

21 Deadlifts @ 225/155

21 Pull-ups 

200m Run 

15 Deadlifts @ 275/185

15 C2B Pull-ups 

100m Run 

9 Deadlifts @ 315/205

9 Bar MU 

At 12:00 

For time: 

15 Burpee Box Jump Overs @ 24/20

200’ Sandbag Carry @ 200/150

15 Burpee Box Jump Overs

F) Accessory: 

3 x 8 Glute Ham Raises + 20 Leg Curls (use bands if no machine available)
 

This program is designed for athletes looking to take their training to the next level, and prepare themselves to compete at a high level. We will focus on building a sound strength and skill base - incorporating strength progressions, and lots of skill EMOMs, to hone skills in lightly fatigued settings. The conditioning pieces in this program will be low to moderate in skill, allowing our athletes to focus on executing with a high degree of intensity - which is the key to unlocking elite fitness. This is the perfect program if your goal is competing at a local level, or ramping up to our Games Program!

Of course! See below for a 3 day sample...

Monday:

A) Warm-up: 

3:00 Easy Row 

1:00 Ankle Stretch w/ KB, each leg

10-9-8-...-2-1 Lateral Band Steps, each direction 

3 x 5 Bird Dogs, each side + 10 Glute Bridges

3 x 10 Banded Face Pull to Cuban Press + 10 Curtsey Squat 

3 x 5 Kang Squat + 5 Sotts Press from Back + 10 Scap Pull-up

B) Snatch: 

Snatch Balance: 

3 x 3 → Building → Primary focus should be speed. 

Snatch off the Blocks (set blocks so that bar is right above the knee) 

Snatch Pull + Snatch → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

C) Squat: 

Back Squat: 

5 x 8 @ 55%

1 x 5 @ 60%

1 x 5 @ 65%

1 x 3 @ 70%

*Try to limit rest to one minute between sets 

D) Gymnastics: (Weighted Strict Pull-ups) 

Weighted Strict Pull-up:

4 x 5 @ Same Weight Across

1 x 3 @ Heavier than above 

E) METCON: 

3 Rounds, with a round starting every 5 minutes: (Each for time) 

30/20 Calorie Row

20 Wallballs @ 20/14

1 Rope Climb  

F) Accessory: 

3 x 20 Leg Extension (Medball Variation if no machine option) + :40 Wall Sit 

3 x 10 Supinated Barbell Rows (squeeze every rep at the top) + 20 Reverse Flyes (very light) 

3 x 15 Overhead Weighted Sit-up (w/ Straight Leg and Dual KB Overhead) 


Tuesday:

A) Warm-up

3:00 Assault Bike 

:55 Easy + :05 Sprint

:50 Easy + :10 Sprint

:45 Easy + :15 Sprint 

3 x 10 Floor Facing Angels + 10 Scap Push-ups + :10 Wrist Stretch (Following final scap push-up, stay in high plank and push your weight over your fingers, while keeping your palms flat)

3 x 10 Band Pull Aparts + 10 Banded Presses

B) Gymnastics: (Strict HSPU) 

3 x 1 Wall Walk + :10 HS Hold 

6 x 1 Negatives → 3-5 second descent. May add deficit, but must be able to control head all the way to ground. Work on creating a sound tripod position

6 x 2 Strict HSPU → Highest deficit possible. Rest ~1:00 between sets

C) Jerk 

Split Jerk:

Pause jerk + Jerk → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

Jerk Accessory:

Push Press → 55%x5, 60%x4, 65%x3, 70%x2, 75%x1, 3x5@65%

D) METCON:

Against a 9:00 Clock:

6 Rounds of...

9 Hang Power Clean @ 115/80

9 Shoulder to OH @ 115/80

9 T2B 

If you finish the 6 rounds before 9:00, Max Calorie Assault Bike w/ remaining time

E) Accessory: 

3 x 10 DB Skull Crusher + 10 DB Close Grip Bench + 20 Banded Tricep Ext 

~1:00 Rest between sets 


Wednesday:

A) Warm-up: 

3 x 200m Run (Progressive every round) + 100’ Skipping

3 x 10 Banded Good Morning + 10 Banded Squats + 10 Band Pull Aparts 

3 x 10 Lateral Crossover Box Step Ups (https://youtu.be/FfK9k3mOz1s ) + 5 Pull-up Plus 

B) Clean: 

Tall Clean: 

3 x 3 → Building → Primary focus should be speed. 

Clean off the Blocks (set blocks so that bar is right above the knee) 

Clean Pull + Clean → 1+2 → 60%, 63%, 66%, 63%, 66%, 69%

C) Front Squat/Box Jump: 

EMOM 10 of: 

2 Front Squat @ 50% + 2 Box Jump AHAP

D) Gymnastics (PU/C2B/Bar MU) 

EMOM 12 of: 

Min 1: 9 Pull-ups

Min 2: 6 C2B Pull-ups

Min 3: 3 Bar MU

*the focus here is on efficiency of movement 

E) METCON: 

For time: 

400m Run 

21 Deadlifts @ 225/155

9 Burpee Box Jump Overs @ 24/20

200m Run 

15 Deadlifts 

9 Burpee Box Jump Overs 

100m Run 

9 Deadlifts 

9 Burpee Box Jump Overs 

F) Accessory: 

3 x 8 Glute Ham Raises + 20 Leg Curls (use bands if no machine available) 

A staple of our Games Programprogrammed by the brilliant and experienced Pedro Berselli, this program is all about building aerobic capacity. Nearly every program out there shies away from this type of work, or demeans it as 'extra' or a 'non-necessity' - but we embrace it - and it's what sets our athletes apart. This program can be safely added to your current Crossfit regimen, or done exclusively to train for endurance events.  

The current cycle of the Morning Monostructural days will be as follows...
M - Running
T - Swimming
W - Rowing
Tr - Biking
Fri - Running
Sat - Ski
Of course! Here is a 3 day sample...

Monday:
(On Trueform or Assault Runner if possible) - we alternate between road & machine running
A) Warmup - 5:00 Easy
B) Skill - 4x100m Coordination Run with 1:00 rest
C) Main - 3 sets of:
5x200m Run @ 90-100% RPE, rest 1:00
-3:00 rest between sets-
D) Cooldown - 20:00 Easy

Tuesday:
A) Warm Up - 15:00, work through the following for quality...
50m Closed Fist Swimming
50m with Paddles
50m Sculling
*You should be able to complete this 3-4 times
B) Main - 3x200m Freestyle with :40 rest
*Focus on good positions rather than speed

Wednesday:
A) Warmup - 5:00 Easy Row, 5:00 Moderate AAB
*Do both of these blind to the monitor, go by feel
B) Main - Sprints:
20 Calorie Row
20 Calorie AAB
15 Calorie Row
15 Calorie AAB
10 Calorie Row
10 Calorie AAB
15 Calorie Row
15 Calorie AAB
20 Calorie Row
20 Calorie AAB
*Rest 1:00 after the rows, and 2:00 after the AAB.
C) Cooldown - 5:00 Easy Bike

This program is designed for athletes who are aging up and looking to compete in masters categories at a high level, or progress to the Crossfit Games via the AGOQ. Quality becomes far more important than quantity at this point in an athlete's competitive journey. As we age, our bodies require more care, and volume considerations, and that's what this program provides - all with the same focus and methodologies that make our FBZ Games & Build programs so successful.

With every workout and skill piece, athletes will be provided with stimulus and scaling guides to ensure they are getting the most out of each day.

Each session starts with an extensive warm-up and plenty of skill work to ensure the body is embracing proper movement patterns. Then, strength protocols (ranging from barbells to gymnastics) that take into account our intensity first mindset. Conditioning pieces focus largely on capacity, and honing skills that we see in the Open & AGOQ stages of competition.

Every session finishes with a proper cooldown (including mobility, flexibility, and corrective work) to make sure our master's bodies are well taken care of, and ready for the next day. These sessions will run around 90 minutes. For athletes who have more time to train and want to take it to the next level, we suggest the addition of our Morning Monostructural program to accumulate more low impact volume and broaden aerobic capacity.  This program will add a second, 45m training session to your day.

Monday

Warm-up:

3-5:00 machine steady

3x10 cossack squats

3x10 push-up plus, 3x10 scap pull-ups, 3x10 glute bridge

3x20 lateral band walks

4:00 emom 15s hard, 45s easy machine

5 burpee broad jumps


Flow warm-up (practice moving through these, breathing, never hurting):

3x5+5+5 muscle snatch+snatch balance+ohs

3x10 banded good morning

3x20 hollow rock


Snatch work (try to keep things moving, 60-90s rest throughout)

  • Build to 65% for 3 singles

  • 70% for 2 singles

  • 75% for 2 single


Snatch high pulls: 

  • 3x3 85% rest 60s, floating pulls, after iniital pull, next two reps are lowered in a controlled manner and just before touching the ground, start the next rep


Skill work (hspu):

3x20 shoulder taps, if you can’t do freestanding unbroken, against wall is fine too

3x4 wall walks

EMOM 10 - 3-5 strict handstand push-ups, if easy, use deficit that allows you to be consistent 


Conditioning:

5 rounds for time

10 burpee box overs 30/24

2 rope climbs

20 alternating db snatches 50


Midline:

4x8 good mornings

4x10 ghd situps, rest 30


Mobility:

Overhead banded lat stretch - 2:00 per side

Pigeon stretch - 3:00 per side

Kneeling hip flexor stretch - 3:00 per side



Tuesday

Warm-up: Airdyne/row 3-5 min conversation pace, squat specific, glute specific, 2x10 tempo GHD situp (3s negative), 2x10 back extension (hold parallel 3s).

Squat Specific – hip flexor and ankle mob,  perfect air squats

Glute Specific – foam roll IT band (sides), glute roll, (lay on back) single-leg leg raise 1x20  each side, side-lying leg raise 1x20ea side (toe flexed to shin), hip bridge 2x15 with 2s hold (squeeze)


Jerk complex:

3+3 push jerk + split jerk, hit a heavy feeling complex for the day - moderate weight goal


Front squat:

Build to a solid 5, then 90% 3x5 of top set today - NO GRINDED REPS, get a heavy and MOVE ON


Skill work (toes to bar):

4x12 hollow rock + 20s hollow hold on final rep

4x15 ghd situp, rest 30s in seat

EMOM 10 - 5 70lb KB swings + 5 ttb


Conditioning:

Every 5:00 for 5 rounds

15 bar facing burpees

12 deadlifts 175

9 hang power cleans

6 shoulder to overhead 

*consistency is key here - try 11 deads deadlift grip, switch to clean grip, unbroken finish - push the burpees in a way that the DT heavier is a little uncomfortable, but not soul crushing. Rounds should be sub 3:00 to start.


Accessory:

4x30s on/30s off dball or sandbag hug 150/100

4x1:00 plank, add weight if this is easy


Superset of...

Weighted back extension 4x10, bar on back like back squat

Russian twist 4x25 per side with weight 


Cool down:

Seated straddle 3:00

Iron cross 1:30 each side

10:00 bike cool down



Wednesday

Warm-up:

3 rounds for quality

1:00 light/moderate machine

10 thrusters with empty barbell

10 ghd sit-ups

5 strict pull-ups

5 push-ups

30s hollow hold


Clean complex:

In 15:00, work to a heavy complex - clean pull + hang clean + 2 front squat


Deadlift:

Work to a heavy 5 in 15:00, do not sacrifice form


Conditioning:

3 rounds for time

5 dball or sandbag cleans 100

5 ring MU

50’ handstand walk

*scale ring MU to 6-10 CTB and 6-10 Ring Dips if you don't have muscle ups. 

**scale handstand walk to overhead walking lunge 35/26, kb in each hand


Bodybuilding:

DB rows, 4x8 - heavy

DB incline press, 4x8 - controlled descents

Ring dips, 4x8, add weight


Cool down:

3x20s static hang from a bar

3x15 glute bridges

5:00 recovery ski or row

Just email us at forgedbyzeus@gmail.com before your billing date occurs, and we can cancel your subscription!