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.

Strength Program - This program can be used for a wide array of purposes and by CrossFitters, Athletes, and non-CrossFit gym-goers alike! Whether you are a high school or collegiate athlete looking powerful and functional, or a CrossFitter looking for a change/off season to focus purely on strength for a time, or a member at an affiliate but looking to add high quality, functional strength progression into your training - this program is what you're looking for! Training sessions will be around ~75-90 minutes a day, 5 days a week. 

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 week sample of our Games track...

Monday: Leg Day 


Mono: 

Row/Run:

A) Warm-up:

    2 x (400m Run + 400m Row) Easy 

    3 x 40m Skipping Low, Rest :30

    3 x 100m Coordinated Run 

B) All 60%

    3k Run 

    5k Row 

    3k Run (if possible, on a hilly route) 

    *No rest between 


Crossfit: (Lower Body Intensive. Squat Focus)

A) Warm-up:

    Mobility: 

        1:00 KB Ankle Stretch, per leg ( https://youtu.be/zJcEGKFDB0s )  

        1:00 Banded Lat Stretch, each side ( https://youtu.be/-ZKs2MUa_js

    Bands: 

    3 x

        10 Lateral Side Steps, each side 

        10 Monster Walks, Forward and Back 

    3 x

        10 Pronated Band Pull Aparts

        10 Supinated Band Pull Aparts 

    Blood Flow:

    1 x 

        1:00 Easy Bike 

        10 Air Squats 

        10 Block and Twists ( https://youtu.be/it613rc41Y0 )

2 x

        :45 Moderate Bike

        5 Russian Swings + 5 America Swings + 5 Goblet Squats 

    3 x

        :30 Mod/Hard Bike

        5/5 KB Windmill 

        10 Cossack Squat 

    4 x

        :15 Sprint Bike 

        5 KB Snatch + 5 KB OHS (alt sides every round) 

B) Snatch Off the Blocks

    *Set Blocks where barbell is right above knee

    Snatch Pull + Snatch: 1+2

    3 sets @ 65%, 4 sets @ 70%, 3 sets @75%

C) Unilateral:

    3 x 10 Lateral Weighted Step-up, each side 

    *May add weight via DB/KB in the Goblet Position 

**Rules: 

  • Will perform all reps on one side before switching to the next. 

  • The foot on the floor will start on its toes. This will minimize push-up off with this leg. Really focus on driving solely with the leg on the box. 

  • Try complete the eccentric phase slowly  

D) Back Squat 

    At 0:00 

    EMOM 10 of: 

        5 Back Squats @ 60%

E) Leg/Core Intensive Conditioning 

    At 10:00 

    Every 5 Minutes x 4 (Really attack these bikes) 

        20/14 Calorie Bike Erg (Assault Bike if no Erg available) 

        20 Dual KB Front Rack Walking Lunge Steps @ 2x53/2x35 

        100’ Dual KB Front Rack Walk 

        10/7 Calorie Bike Erg (or AB) 

F) Accessory 

    5x

        :45 HEAVY Reverse Sled Drag

        20 Duck Stance Squats*

        :45 Wall Sit 

        Rest :30

    *Duck Stance Squat: Narrow Stance with heels facing each other. Never go to full extension, to keep tension on the quads. (https://youtu.be/0Ugr6N2izmQ )

    

Tuesday: Arm Day 


Mono: 

Assault Bike: 

A) 3 x 2:00 Easy (Blind to Monitor), Rest :30 

B) 3 x (At 60%) 

    4k Arms and Legs 

    1k Just Legs 

    500m Just Arms 

    Rest 1:00 


Crossfit: (Upper Body Intensive. Vertical Push and Pull) 

A) Warm-up:

    Floor: 

    2 x

        10 Scorpion

        5 Floor Facing Angels 

        5 Cat Cows

        5/5 Bird Dogs 

    Bands:

    2 x

        10 Banded External Rotation, each side

        10 Banded Face Pull to Cuban Press 

    Blood Flow: 

    2 x 

        :30 Easy Arm Only Assault Bike 

        5 Wall Slides ( https://youtu.be/8tM4ttLHpn8 )

    2 x

        :30 Easy Arm Only Assault Bike 

        10 Scap Push-ups 

        10 Scap Pull-ups 

    2 x

        :20 HS Hold 

        :20 Dead Hang

B) Unilateral: 

    3 x

        5 Kneeling Bottoms Up Press @ Tempo 3131 ( https://youtu.be/lSoL60rfLYc )

        5 Single Arm Ring Rows @ Tempo 3131

    3 x 

        10 Single Arm Arnold Press (Hold Heavy KB in the front rack w/ other hand) 

        10 Single Arm Bentover Row (Hold Heavy KB at top of row w/ other hand) 

C) Split Jerk 

    2x3@60%, 2x3@65%, 2x2@70%, 2x2@75%, 2x2@80%

D) Gymnastics Complex:

    5 x 

6 Strict Pull-ups + 5 Kipping Pull-ups + 4 C2B Pull-ups + 3 Bar MU

*Rest as needed to stay UB. The goal is to finish all 5 rounds in as little time as possible

E) Gymnastics (Skill)

    At 0:00 

    EMOM 10 of: 

    ODD: 50’ HS Walk 

    EVEN: Legless Rope Climb + Legless Descent + Rope Climb + Legless Descent

F) Upper Intensive Conditioning:

    At 10:00

    21-18-15-12-9-6-3 of: 

        Strict HSPU 

        T2B

        *After every movement AND everytime you break, perform a 100’ Shuttle Run (50’ down and back) 

G) Accessory: 

    3 x 

        10 Lat Raise + 10 Front Raise + 10 Reverse Fly

        20 Banded Press

        20 Banded Curl 


Wednesday: Leg Day 

Mono: 

Row/Ski 

A) 2 x 2:00 Easy (Blind to Monitor) (1 Row/1 Ski), Rest :30 

B) 2 x (At 60%)

    5 x 500m Row, Rest :20 

    10 x 250m Ski, Rest :15


Crossfit: (Lower Body Intensive. Pull) 

A) Warm-up:

    Floor: 

        20 Iron Crosses

        10 Glute Bridge

        10/10 Single Leg Glute Bridge

        10 Cat Cow 

        5 UpDog - DownDog 

    Bands:

        10-1 Banded Lateral Step, each side 

        20 Banded Good Mornings

    Blood Flow:

    1 x

        1:00 Easy Row

        30 Single Unders + 10 Crossovers 

        10 Boot Strap Squats ( https://youtu.be/77oX_j4qSdY )

    2 x

        :40 Moderate Row 

        20 Single Leg Jump Rope, each leg 

        5 Single Leg Deadlift, each leg 

    3 x

        :20 Hard Row

        20 Double Unders

        10 Russian Swing 

B) Plyo: 

    3 x 12 Ankle Jumps (Stiff legs, fast ankle action, on balls of feet) ( https://youtu.be/L52fu3u5Qpo )

    3 x 10 Vertical Jumps

    3 x 10 Barrier Jumps ( https://youtu.be/3Wn_9WznNyg )

    3 x 5 Lateral Jumps over PVC, back and forth is one rep

C) Deadlift:

    5 x 5 Tempo Deadlift @ 60%

    *Tempo is 31x1

D) Power Clean: 

    EMOM 10 of: 

        4-4-4-4-3-3-3-2-2-2 (Building)

        No TNG 

E) Conditioning: 

    At 0:00 

    EMOM 30 of:

Min 1: :30 Max Calorie Row 

    Min 2: 10 Dual KB Russian Swing (2x53/35) + Max Box Jumps w/ step down (w/ remaining time) 

    Min 3: Rest 

Min 4: :30 Max Calorie Row 

Min 5: 100’ Sled Push + Max Plyo Step-ups (w/ remaining time) 

Min 6: Rest  

F) Hold Accessory: 

    At 30:00 (After final rest from above) 

    EMOM 10:

    ODD: 100’ Farmers Carry (Use Fat Grips if available) 

    EVEN: 100’ Sandbag Carry 

    *Choose challenging loads, but ones that can be done UB

G) Accessory: 

    3 x 

        12 Weighted Hip Thrusts @ Tempo 31x2

        18-24 Floor Sliding Leg Curl ( https://youtu.be/y7oWbiyifOA )

3 x 

    1:00 Side Plank, each side 


Thursday: Arm Day 

Mono: 

Bike Erg:

A) 10:00 Easy 

    *If possible, perform isolated leg training. Pedaling w/ one leg at a time, alternating legs every minute. You will need clips for this. 

B) At 60%

    2k Standing 

    8k Seated

    2k Standing 


Crossfit: (Upper Body Intensive. Horizontal Push and Pull) 

A) Warm-up

    Floor: 

    2 x

        10 Scorpions

        5/5/5 Prone I/Y/T ( https://youtu.be/1yXYrchyT2w )

        10 Shoulder Taps from the High Plank 

        10 Scap Push-ups 

        10 Knee Push-ups

    Blood Flow: 

    2x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        10 Bentover Rows w/ Medball at Tempo 31x2

        5 Push-ups w/ Hands on Medball at Tempo 31x2

    2x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        5 Tempo Ring Row at 31x2

        5 Tempo Ring Push-up at 31x1

    2x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        5 Strict Pull-up

        5 Lizard Push-up ( https://youtu.be/uN12jkndeZE )

B) Strict Ring Muscle-up 

    Warm-up:

    3 x 

        :10 False Grip Hang 

        :10 Ring Support Hold

    3 x 

        5 False Grip Ring Rows

        5 Ring Transitions with feet on floor 

        5 Ring Dips 

    Muscle-up: 

    5 x 

        2 Strict Ring Pull-ups + 2 Strict Muscle-up + 2 Strict Ring Dip

        Rest as needed

        *If need be, cut Muscle-up down to one rep 

C) Strict Pull-up/Strict P-bar Dip

    EMOM 10 of: 

    ODD: 4 Weighted Strict Pull-ups

    EVEN: 4 Weighted Strict P-bar Dips 

D) Bench/BB Row 

    5 x 10 Bench Press @ 60%

    *Superset every set w/ 12 Barbell Rows (if access to another bench, do these chest supported) 

E) Upper Intensive Conditioning:

At 0:00  

    3 rounds of: 

        :30 Bar Hang 

        15 C2B Pull-ups 

        10 DB Hang Clean @ 2x50/35

        10 Push Press @ 2x50/35

        30 Push-ups 

        :30 High Plank 

    *12 Minute Cap 

    At 12:00

    For time:

        30/20 Calorie Row 

        30 Burpees 

F) Accessory Pump: 

    3 x

        15 Chest Flyes

        15 Reverse Flyes 

    3 x

        10 OH DB Tricep Ext (2 hands on single DB) 

        20 Banded Tricep 

        10 BB Curl 

        20 Hammer Curl

    3 x

        10 V-ups + :10 Hollow Hold + 10 Hollow Rocks + :10 Hollow Hold

        Rest long enough to attempt to do this UB


Friday: (Mono Only) 

Mono: 

Row/Run: 

20-19-18-...-11-10 Calorie Row

*After every round, run 400m (Trueform or AR if possible)

*At 60%


Saturday: (Multi “Event” Crossfit) 

*Saturdays will be our “Crossfit” day. This will set up as a multiple block/event day. There will be a Mono session for time, a Heavy BB Cycling workout, and 1-2 classic crossfit pieces. Coming off of a Mono Only day, and with a rest day to come tomorrow, you should feel ready to get after these. You may separate/combine these workouts however you see fit. I know not everyone has all the time in the world to do 3 sessions on a Saturday, and if that is the case, i suggest combining the Heavy BB and the crossfit  as a single session, with 10-20 minutes between if possible) 



Block 1: (Mono)

Ski/AB/Row 

A) Warm-up: 

    1:00 Easy each machine

    :30 Moderate Each Machine 

    :15 Hard Each Machine

B) 3k Ski for time

    *Every 2:00, including 0:00, 10/8 Cal AB + 10/8 Cal Row  


Block 2: (Heavy Barbells) 

A) Warm-up 

    Mobility: 

        1:00 KB Ankle Stretch, per leg

        1:00 Banded Lat Stretch, each side

    Bands:

    3 x

        10 Lateral Side Steps, each side 

        10 Banded Press (OHS Grip) 

        10 Banded OHS 

    Blood Flow:

    1 x

        1:00 Easy Assault Bike 

        10 Air Squat

10 Boot Strap Squat ( https://youtu.be/77oX_j4qSdY )

5/5 Block and Twist ( https://youtu.be/it613rc41Y0 )

2 x

:30 Moderate Assault Bike 

10 Half Burpee 

5/5 KB Windmill ( https://youtu.be/LuY3muZ4BwY )

10 Cossack Squat 

    4 x

        :15 Hard Assault Bike 

        5 Burpees

        10 DB Squat Snatch Building, alt arms  

        Rest :30 

B) Back Squat: 

    65%x5, 70%x5, 75%x5

C) Snatch Prep 

    3x3 Sotts Press 

    3x3 Muscle Snatch @ 30% 

    3x3 (Power Snatch + OHS) @ 40% 

    Snatch: 50%x2, 60%x2, 70%x2, 75%x2, 80%x2

C) Barbell Cycling Under Fatigue:

    For Time: 

        20 BF Burpees 

        10 Squat Snatches @ 135/95

        20 BF Burpees

        10 Squat Snatches @ 185/125

        20 BF Burpees 

        10 Squat Snatches @ 225/155

    *Change own weights


Block 3: (Long and Sweaty) 

A) Warm-up: (This can be skipped if going directly from Block 2)

    Blood Flow: 

    1:00 Easy Row 

    50 Single Unders 

    1:00 Easy Row 

    10 Double Unders + 10 Crossovers + 10 Double Unders

    1:00 Easy Row 

    10 Triple Unders or 20 Double Unders 

    -then-

    3 x

        5 Scap Pull-up + 5 Kip Swings 

        10 Scap Push-up + 10 Push-up 

        10 Curtsey Squat + 10 Air Squat  

    3 x

        5 Strict Pull-ups + 5 Kipping Pull-ups 

        1 Wall Walk + 10 Wall Facing Shoulder Taps 

        5 Medball Cleans + 5 Medball Squats + 5 Wallballs 

    Workout Specific:

    3 x

        2 Bar Muscle-ups

2 Power Clean + 2 Front Rack Lunge Steps + 2 Thruster 

2 Strict HSPU 

Rest :30  

B) METCON

    At 0:00 

    5 rounds of: 

        10 Bar Muscle-up 

        10 Power Clean @ 95/65

        10 Front Rack Lunge Step

        10 Thrusters 

10 Strict HSPU 

*16 Minute Cap 

At 17:00

For time: 

    100 Double Unders

        100 Wallball @ 30/20 

        100 Double Unders 

    *8:00 Cap 

C) Core 

    6:00 (:40 on/:40 off)

        Crunches 

        Seated Knee-ins (hands on ground)

        Bicycle Crunches 

        Seated Leg Raise (from same position as knee-ins)

        V-ups 

        Plank (full minute) 

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! Here is a full week sample...


Monday: Leg Day 


Mono: 

Row/Run:

A) Warm-up:

    2 x (400m Run + 400m Row) Easy 

    3 x 40m Skipping Low, Rest :30

    3 x 100m Coordinated Run 

B) All 60%

    3k Run 

    5k Row 

    3k Run (if possible, on a hilly route) 

    *No rest between 


Crossfit: (Lower Body Intensive. Squat Focus)

A) Warm-up:

    Mobility: 

        1:00 KB Ankle Stretch, per leg ( https://youtu.be/zJcEGKFDB0s

        1:00 Banded Lat Stretch, each side ( https://youtu.be/-ZKs2MUa_js

    Bands: 

    3 x

        10 Lateral Side Steps, each side 

        10 Monster Walks, Forward and Back 

    3 x

        10 Pronated Band Pull Aparts

        10 Supinated Band Pull Aparts 

    Blood Flow:

    1 x 

        1:00 Easy Bike 

        10 Air Squats 

        10 Block and Twists ( https://youtu.be/it613rc41Y0 )

2 x

        :45 Moderate Bike

        5 Russian Swings + 5 America Swings + 5 Goblet Squats 

    2 x

        :30 Mod/Hard Bike

        5/5 KB Windmill 

        10 Cossack Squat 

    2 x

        :15 Sprint Bike 

        5 KB Snatch + 5 KB OHS (alt sides every round) 

B) Snatch Off the Blocks

    *Set Blocks where barbell is right above knee

    Snatch Pull + Snatch: 1+2

    3 sets @ 65%, 4 sets @ 70%, 3 sets @75%

C) Unilateral:

    3 x 10 Lateral Weighted Step-up, each side 

    *May add weight via DB/KB in the Goblet Position 

**Rules: 

  • Will perform all reps on one side before switching to the next. 

  • The foot on the floor will start on its toes. This will minimize push-up off with this leg. Really focus on driving solely with the leg on the box. 

  • Try complete the eccentric phase slowly  

D) Back Squat 

    At 0:00 

    EMOM 10 of: 

        5 Back Squats @ 60%

E) Leg/Core Intensive Conditioning 

    At 10:00 

    Every 5 Minutes x 4 (Really attack these bikes) 

        20/14 Calorie Bike Erg (Assault Bike if no Erg available) 

        20 Dual KB Front Rack Walking Lunge Steps @ 2x35/2x26

        100’ Dual KB Front Rack Walk 

        10/7 Calorie Bike Erg (or AB) 

F) Accessory 

    5x

        20 Duck Stance Squats* 

        :45 Wall Sit 

        Rest :30

    *Duck Stance Squat: Narrow Stance with heels facing each other. Never go to full extension, to keep tension on the quads. ( https://youtu.be/0Ugr6N2izmQ )

    

Tuesday: Arm Day 


Mono: 

Assault Bike: 

A) 3 x 2:00 Easy (Blind to Monitor), Rest :30 

B) 3 x (At 60%) 

    4k Arms and Legs 

    1k Just Legs 

    500m Just Arms 

    Rest 1:00 


Crossfit: (Upper Intensive. Vertical Push and Pull) 

A) Warm-up:

    Floor: 

    2 x

        10 Scorpion

        5 Floor Facing Angels 

        5 Cat Cows

        5/5 Bird Dogs 

    Bands:

    2 x

        10 Banded External Rotation, each side

        10 Banded Face Pull to Cuban Press 

    Blood Flow: 

    2 x 

        :30 Easy Arm Only Assault Bike 

        5 Wall Slides ( https://youtu.be/8tM4ttLHpn8 )

    2 x

        :30 Easy Arm Only Assault Bike 

        10 Scap Push-ups 

        10 Scap Pull-ups 

    2 x

        :20 HS Hold 

        :20 Dead Hang

B) Unilateral: 

    3 x

        5 Kneeling Bottoms Up Press @ Tempo 3131 ( https://youtu.be/lSoL60rfLYc )

        5 Single Arm Ring Rows @ Tempo 3131

    3 x 

        10 Single Arm Arnold Press (Hold Heavy KB in the front rack w/ other hand) 

        10 Single Arm Bentover Row (Hold Heavy KB at top of row w/ other hand) 

C) Split Jerk 

    2x3@60%, 2x3@65%, 2x2@70%, 2x2@75%, 2x2@80%

D) Gymnastics Proficiency:

    EMOM 10 of: 

ODD: 3-6 Bar MU (or 6-9 C2B Pull-ups

EVEN: 25’ HS Walk (or 10 Wall Facing Shoulder Taps) 

-then-

EMOM 10 of: 

ODD: 1 Legless Rope Climb (or 3/3 Rope Pull-up or 6 strict Pull-ups) 

EVEN: 3-6 Strict HSPU (or Pike Variation off the box) 

E) Upper Intensive Conditioning:

    At 20:00

    18-15-12-9-6-3 of:

T2B 

        Kipping HSPU 

        *After every movement, perform a 100’ Shuttle Run (50’ down and back)

*If the volume is too high scale to 15-12-9-6-3 

F) Accessory: 

    3 x 

        10 Lat Raise + 10 Front Raise + 10 Reverse Fly

        20 Banded Press

        20 Banded Curl 


Wednesday: Leg Day 

Mono: 

Row/Ski 

A) 2 x 2:00 Easy (Blind to Monitor) (1 Row/1 Ski), Rest :30 

B) 2 x (At 60%)

    5 x 500m Row, Rest :20 

    10 x 250m Ski, Rest :15


Crossfit: (Lower Body Intensive. Pull) 

A) Warm-up:

    Floor: 

        20 Iron Crosses

        10 Glute Bridge

        10/10 Single Leg Glute Bridge

        10 Cat Cow 

        5 UpDog - DownDog 

    Bands:

        10-1 Banded Lateral Step, each side 

        20 Banded Good Mornings

    Blood Flow:

    1 x

        1:00 Easy Row

        30 Single Unders + 10 Crossovers 

        10 Boot Strap Squats ( https://youtu.be/77oX_j4qSdY

    2 x

        :40 Moderate Row 

        20 Single Leg Jump Rope, each leg 

        5 Single Leg Deadlift, each leg 

    3 x

        :20 Hard Row

        20 Double Unders

        10 Russian Swing 

B) Plyo: 

    3 x 12 Ankle Jumps (Stiff legs, fast ankle action, on balls of feet) ( https://youtu.be/L52fu3u5Qpo )

    3 x 10 Vertical Jumps

    3 x 10 Barrier Jumps ( https://youtu.be/3Wn_9WznNyg )

    3 x 5 Lateral Jumps over PVC, back and forth is one rep

C) Deadlift:

    5 x 5 Tempo Deadlift @ 60%

    *Tempo is 31x1

D) Power Clean: 

    EMOM 10 of: 

        4-4-4-4-3-3-3-2-2-2 (Building)

        No TNG 

E) Conditioning: 

    EMOM 30 of:

Min 1: :30 Max Calorie Row 

    Min 2: 10 KB Swing @ 70/53 + Max Box Jumps w/ step down (w/ remaining time) 

    Min 3: Rest 

Min 4: :30 Max Calorie Row 

Min 5: 100’ Sled Push + Max Plyo Step-ups (w/ remaining time) 

Min 6: Rest  

*May sub weighted step-ups for Sled Push

F) Accessory: 

    3 x 

        12 Weighted Hip Thrusts @ Tempo 31x2

        18-24 Floor Sliding Leg Curl ( https://youtu.be/y7oWbiyifOA )

3 x 

    1:00 Side Plank, each side 


Thursday: Arm Day 

Mono: 

Bike Erg:

A) 10:00 Easy 

    *If possible, perform isolated leg training. Pedaling w/ one leg at a time, alternating legs every minute. You will need clips for this. 

B) At 60%

    2k Standing 

    8k Seated

    2k Standing 


Crossfit: (Upper Body Intensive. Horizontal Push and Pull) 

A) Warm-up

    Floor: 

    2 x

        10 Scorpions

        5/5/5 Prone I/Y/T ( https://youtu.be/1yXYrchyT2w )

        10 Shoulder Taps from the High Plank 

        10 Scap Push-ups 

        10 Knee Push-ups

    Blood Flow: 

    1x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        10 Bentover Rows w/ Medball at Tempo 31x2

        5 Push-ups w/ Hands on Medball at Tempo 31x2

    1x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        5 Tempo Ring Row at 31x2

        5 Tempo Ring Push-up at 31x1

    1x

        10 Calorie Ski or Row (Sprint last 3 Cals) 

        5 Strict Pull-up

        5 Lizard Push-up ( https://youtu.be/uN12jkndeZE )

B) Strict Ring Muscle-up 

    Warm-up:

    3 x 

        :10 False Grip Hang 

        :10 Ring Support Hold

    3 x 

        5 False Grip Ring Rows

        5 Ring Transitions with feet on floor 

        3-5 Ring Dips 

    Option 1: (Has 2+ Strict Muscle-ups)  

        EMOM 5 of: 

            1 Strict Ring Pull-ups + 1 Strict Muscle-up + 1 Strict Ring Dip

    Option 2: (Has 1-2 Strict Muscle-ups)

        EMOM 5 of: 

            1 Strict Muscle-up

    Option 3: (No Strict Ring Muscle-up)

        EMOM 5 of: 

            1 Kipping Ring MU (or Jumping MU) + 1 Negative (as slow as possible) 

C) Strict Pull-up/Strict P-bar Dip

    EMOM 10 of: 

    ODD: 4 Weighted Strict Pull-ups

    EVEN: 4 Weighted Strict P-bar Dips 

D) Bench/BB Row 

    5 x 10 Bench Press @ 60%

    *Superset every set w/ 12 Barbell Rows (if access to another bench, do these chest supported) 

E) Upper Intensive Conditioning:

At 0:00  

    3 rounds of: 

        :30 Bar Hang 

        10 C2B Pull-ups 

        10 DB Hang Clean @ 2x50/35

        10 Push Press @ 2x50/35

        20 Push-ups 

        :30 High Plank 

    *12 Minute Cap 

    At 12:00

    For time:

        30/20 Calorie Row 

        30 Burpees 

F) Accessory Pump: 

    3 x

        10 OH DB Tricep Ext (2 hands on single DB) 

        20 Banded Tricep 

        10 BB Curl 

        20 Hammer Curl

    3 x

        10 V-ups + :10 Hollow Hold + 10 Hollow Rocks + :10 Hollow Hold

        Rest long enough to attempt to do this UB


Friday: (Mono Only) 

Mono: 

Row/Run: 

20-19-18-...-11-10 Calorie Row

*After every round, run 400m (Trueform or AR if possible)

*At 60%


Saturday: (Multi “Event” Crossfit) 

*Saturdays will be our “Crossfit” day. This will set up as a multiple block/event day. There will be a Mono session for time, a Heavy BB Cycling workout, and 1-2 classic crossfit pieces. Coming off of a Mono Only day, and with a rest day to come tomorrow, you should feel ready to get after these. You may separate/combine these workouts however you see fit. I know not everyone has all the time in the world to do 3 sessions on a Saturday, and if that is the case, i suggest combining the Heavy BB and the crossfit  as a single session, with 10-20 minutes between if possible) 



Block 1: (Mono)

Ski/AB/Row 

A) Warm-up: 

    1:00 Easy each machine

    :30 Moderate Each Machine 

    :15 Hard Each Machine

B) 3k Ski for time

    *Every 2:00, including 0:00, 10/8 Cal AB + 10/8 Cal Row  


Block 2: (Heavy Barbells) 

A) Warm-up 

    Mobility: 

        1:00 KB Ankle Stretch, per leg

        1:00 Banded Lat Stretch, each side

    Bands:

    3 x

        10 Lateral Side Steps, each side 

        10 Banded Press (OHS Grip) 

        10 Banded OHS 

    Blood Flow:

    1 x

        1:00 Easy Assault Bike 

        10 Air Squat

10 Boot Strap Squat ( https://youtu.be/77oX_j4qSdY )

5/5 Block and Twist ( https://youtu.be/it613rc41Y0 )

2 x

:30 Moderate Assault Bike 

10 Half Burpee 

5/5 KB Windmill ( https://youtu.be/LuY3muZ4BwY )

10 Cossack Squat 

    2 x

        :15 Hard Assault Bike 

        5 Burpees

        10 DB Squat Snatch Building, alt arms  

        Rest :30 

B) Back Squat: 

    65%x5, 70%x5, 75%x5

C) Snatch Prep 

    3x3 Sotts Press 

    3x3 Muscle Snatch @ 30% 

    3x3 (Power Snatch + OHS) @ 40% 

    Snatch: 50%x2, 60%x2, 70%x2, 75%x2, 80%x2

C) Barbell Cycling Under Fatigue:

    For Time: 

        10 BF Burpees

        10 Squat Snatch @ 135/95

        10 BF Burpees

        8 Squat Snatch @ 165/110

        10 BF Burpees

        6 Squat Snatch @ 185/125

        10 BF Burpees

        4 Squat Snatch @ 205/140

        10 BF Burpees

        2 Squat Snatch @ 225/155

    *Change own weights

    **10 Minute Cap 

    ***Alt weights: 95/65 - 115/80 - 135/95 - 155/110 - 185/125


Block 3: (Long and Sweaty) 

A) Warm-up: (This can be skipped if going directly from Block 2)

    Blood Flow: 

    1:00 Easy Row 

    50 Single Unders 

    1:00 Easy Row 

    10 Double Unders + 10 Crossovers + 10 Double Unders

    1:00 Easy Row 

    10 Triple Unders or 20 Double Unders 

    -then-

    3 x

        5 Scap Pull-up + 5 Kip Swings 

        10 Scap Push-up + 10 Push-up 

        10 Curtsey Squat + 10 Air Squat  

    3 x

        5 Strict Pull-ups + 5 Kipping Pull-ups 

        1 Wall Walk + 10 Wall Facing Shoulder Taps 

        5 Medball Cleans + 5 Medball Squats + 5 Wallballs 

    Workout Specific:

    3 x

        3 C2B

2 Power Clean + 2 Front Rack Lunge Steps + 2 Thruster 

3 HSPU 

Rest :30  

B) METCON

    At 0:00 

    5 rounds of: 

        10 C2B Pull-ups (May Scale to Regular Pull-ups) 

        10 Power Clean @ 95/65

        10 Thrusters 

10 HSPU 

*16 Minute Cap (Stick to this cap. Its very understandable that you may cap out, and thats ok)

At 17:00

For time: 

    100 Double Unders

        100 Wallball @ 20/14 

        100 Double Unders 

    *8:00 Cap 

C) Core 

    6:00 (:40 on/:40 off)

        Crunches 

        Seated Knee-ins (hands on ground)

        Bicycle Crunches 

        Seated Leg Raise (from same position as knee-ins)

        V-ups 

        Plank (full minute) 


The newest cycle of the FBZ strength program has one main objective - to create the most complete and powerful athletes possible. Founded on tried and true strength and conditioning principles to help all athletes improve where it matters most, athletes will be guided through a well-rounded, foundational development of the “big 3” in the strength world, the power clean, bench press and back squat. Through focused progressions of upper body muscle building and posterior chain centric lower body construction, athletes will experience improved injury prevention, overall athletic performance and good old fashioned iron slinging fun.

  

CrossFitters, athletes from any and all sports disciplines and anyone seeking a simple and potent approach to breaking through new PRs and personal progress will stand to benefit from the pull-push-squat emphasized program over the course of 5 full days of strength and power programming. The inclusion of muscle-growing bodybuilding hypertrophy work and sprint focused, simple conditioning each day will have the athletes feeling the pump and recovering like savage animals week in and week out. So whether you want to hit your off-season with an infusion of base-building and roof-erupting power specific training or if you’re just looking for a fresh approach to blast the tunes, sling the iron and feed the beast within, this program is going to leave you hungrier everyday for one of life’s most gratifying pursuit - complete animalistic savagery. Let’s crush it! 


In addition to this program, you can add our Morning Monostructural track for half price (an additional $10) if you want to focus purely on aerobic capacity and strength work. Or, follow this program and then write your own metcons/join your gym's classes!

For a full, 5 day sample of our Strength track, scroll down!

Session 1 (1.1.1)

Warm-up:

3:00 row or run

Then,

4 rounds for quality:

5 inchworm push-ups

5 squat-to-stand (https://youtu.be/KNxcFMBgFFU)

5 burpee broad jumps, land soft

10 hollow rocks


A1) Power clean: 5-5-4-4-3-3 

  • build to a solid feeling weight, start around 50%

  • no touch and go reps

A2) Kneeling hip flexor stretch + ankle leans: 40s stretch + 10 ankle lean “pulses”


B1) Bent over row (prone/pull-up grip): 10-10-8-8-8

  • build to a solid feeling weight

B2) DB push press: 5x10

  • build to a solid feeling weight


C1) Strict dips: 4x10

  • add weight if possible

C2) DB rows: 4x10/10 (10 each arm)

C3) DB curls + shrugs: 4x10/10 + 25 (10 curls per arm + 25 shrugs)


D) Air bike intervals:

2x

50-40-30-20-10 cals 

  • 1:00 plank after each bike

  • 2:00 rest after each plank



Session 2 (1.1.2)

Warm-up:

4 rounds for quality:

50ft bear crawl 

10 hip bridges 

5 push-up plus (https://youtu.be/62mAIzn6LIc)

5 box jumps 24/20

10 ring rows


A1) Strict pull-ups: 5 sets

  • do as many as you can leaving 1-2 reps in the tank, not to complete failure until last set

A2) Pectoral mash with lacrosse/softball 40s per side after each set of pull-ups 


B1) Front rack step ups: 5x10/10 (10 step-ups per leg) 20” box

  • hold one KB or DB in goblet position 

  • Alternate steps

B2) Barbell hip bridge: 5x10

  • bridge weight across your pelvic bone

  • shoulders on a bench pressing through your heels


C1) DB flies: 4x12

  • flat on bench

C2) DB chest supported row: 4x12

  • flat on bench if possible (elevate bench)

  • if equipment for elevated bench isn’t possible, do double DB bent over row

C3) GHD hip extensions: 4x12


D) 5 rounds for quality push:

150ft farmer carry, holding 2 DB or KB 

100ft walking lunge, holding 1 DB or KB

10 sandbag cleans over shoulder, 150/100

Rest 1:30


Session 3 (1.1.3)

Warm-up:

3 rounds for quality:

10 pvc pass throughs

10 pvc good mornings

10 pistol squats (sub high box step ups)

Then,

3 rounds for quality

250m row

10 hamstring leg swings

10 bench dips


A1) Bench press: 55%x5, 60%x3, 65%x2, 70% 4x5

A2) Foam roll lats: 40s per side


B1) Front squat: 6-6-5-5-4-4

  • build to a heavy feeling set

  • Rest 1:30 between rounds (after B2)

B2) DB incline press: 6x8

  • build to a heavy feeling set

  • if setup isn’t possible for incline, sub DB strict press 


C1) DB RDL: 4x10

C2) DB strict press: 4x8

  • if you subbed this movement in for the incline press, switch this to weighted push-ups, plate between shoulder blades for 4x12

C3) DB upright rows: 4x15

  • light and strict elbows high, knuckles always facing down


D) Run intervals

Dynamic warm-up:

Butt kickers 2x25ft + High knees 2x25ft + Lunge walk 2x25ft + Burpee into run 4x25m

5x100m sprint, rest 1:00 80%

5x200m sprint, rest 1:30 80%

10x100m sprint, rest 1:00 95%

5x200m sprint, rest 1:30 95%



Session 4 (1.1.4)

Warm-up:

4 rounds for quality:

50ft duck walk

50ft waiter carry per arm

10 supermans 

15 band pull apart 


A1) Back squat: 55%x5, 60%x3, 65%x2, 70% 6x4

A2) Glute mash with lacrosse/softball: 40s per side


B1) Barbell push press: 5x5

  • build to a solid feeling set

B2) Clean grip high pulls: 5x5

  • start around 70% of clean and build


C1) DB bicep curls: 4x12 per arm

C2) DB front raise + lateral raise: 4x10+10

C3) DB reverse flies: 4x15 (bent row standing position)


D) Rower intervals:

Warm-up 1000m easy

500-400-300-200-100-200-300-400-500m, rest 2:00

  • gradually build intensity

Cool-down 1000m easy


 

Session 5 (1.1.5)

Warm-up:

4 rounds for quality:

5 broad jumps

5/5 single leg RDL (holding 1 KB or DB in opposite hand)

3/3 Turkish get-ups 

10/10 banded paloff press (https://youtu.be/ROfbsAwixoU)


A1) Deadlift: 55%x5, 60%x3, 65%x2, 70% 6x4

A2) Static bar hang + static dip support: 30s hang + 30s dip support (can be on boxes, rings, or dip station)


B1) Close-grip bench press: 5x8

  • build to a solid feeling set

B2) Strict chin-ups: 5 sets

  • do as many as you can leaving 1-2 in the tank, not to complete failure until last set


C1) Push-ups: 5 sets 

  • do as many as you can leaving 1-2 in the tank, not to complete failure until last set

  • if you can confidently do 20-30 reps, add weight to keep rep range potentially between 10-20

C2) DB walking lunge: 5x10 steps per leg

  • pick a solid weight to start and build, maintain form

  • hold in farmer carry

C3) GHD sit-ups: 5x15

  • if not available, sub with v-ups


D) Sled work:

Warm-up: 4x40yd sprint, rest 1:00, build intensity 

10x100ft push, rest 2:00 after each, or do with 1-2 partners and rest while other goes

  • keep weight solid but light enough to have a good pace

  • there should be some grind at the end of each set

  • if no sled is available


    • Sub hill sprints, same concept

    • Sub vested sprints - 100yds per round

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

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

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