CrossFit Training Plans
Built Around You
Periodised CrossFit programming with structured metcons, Olympic lifting progressions, gymnastics skill development, and strength work — personalised to your level, schedule, and equipment.
What's in your plan
Every component is balanced and sequenced — no random WODs, no junk volume.
Metcons
AMRAPs, EMOMs, and for-time workouts structured to build both aerobic capacity and work capacity. Scaled to your fitness level every week.
Olympic Lifting
Clean, jerk, and snatch progressions with technique focus and percentage-based loading. Build power safely with guided cues.
Strength Development
Squat, press, deadlift, and pull progressions woven into your weekly schedule. RPE-based loading adapts to how you feel each session.
Gymnastics Skills
Pull-ups, muscle-ups, handstands, and ring work — with progressions built in so you develop the skill, not just survive the rep.
Aerobic Base
Running, rowing, biking, and skipping programmed at the right intensity. We balance conditioning with your strength work so you peak together.
Deload & Recovery
Planned recovery weeks built into every programme to prevent burnout, reduce injury risk, and let adaptation happen.
Why personalised beats generic CrossFit programming
Most CrossFit programmes are written for a fictional average athlete. You are not that athlete.
Generic programme
- ✗ Same volume for everyone
- ✗ Assumes RX weights you may not have
- ✗ Doesn't account for your other training
- ✗ No deload structure
- ✗ You scale it yourself or get crushed
Your Hybrid Training Plan
- ✓ Volume matched to your recovery capacity
- ✓ Exercises chosen for your available kit
- ✓ Balanced with your other sports and life
- ✓ Deload weeks built in automatically
- ✓ Pre-scaled to your current level
Train towards benchmarks
Want to finally crack Fran unbroken or finish Murph without stopping? Tell us your target benchmark and we'll build backwards from it.
Fran
21-15-9 thrusters + pull-ups
Cindy
20-min AMRAP: 5 pull-ups, 10 push-ups, 15 squats
Grace
30 clean and jerks for time
Murph
1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run
Helen
3 rounds: 400m run, 21 kettlebell swings, 12 pull-ups
DT
5 rounds: 12 deadlifts, 9 hang power cleans, 6 push jerks
Frequently asked questions
How is this different from a standard CrossFit programme?
Generic CrossFit programming treats everyone the same. We build your plan around your current fitness level, how many days a week you can train, the equipment you have access to, and your specific goals — whether that's improving benchmark WODs, building strength, or just getting fitter.
Can beginners follow a CrossFit training plan?
Absolutely. We scale every plan to your experience level. Beginners get more technique work, lower volume, and progressive loading. The plan grows with you — each new plan we generate takes your previous training into account.
What if I don't have all the equipment?
Tell us what you have access to during onboarding and we'll programme around it. No barbell? We'll use dumbbells and bodyweight. No pull-up bar? We'll substitute. The plan fits your setup.
How long is a CrossFit training plan?
You choose the duration — 8, 12, 16 weeks, or a full year. Shorter plans are great for targeting a specific event or benchmark. Longer plans let us build a proper periodised base followed by a peak phase.
Is this just for CrossFit or can I combine it with other training?
You can run multiple plans simultaneously. Many athletes combine a CrossFit plan with a running programme — we balance the load so you're not overdoing it.
Get your CrossFit plan free
8 weeks of structured CrossFit programming, personalised to you. No credit card required.