New Cycle Starts Tomorrow!

You all know it’s coming. You have set your goals for the year, is crushing the CrossFit Games Open part of it ? Or is improving your fitness a part of it ? Well the next 6 week program has got you covered. And I’m going to tell you this for free, its going to be awful. Its going to be hard. Its going to suck. You are going to hate me. It will however get you fitter than you’ve ever been and will definitely be worth it.

How is it going to work ?

Similar with the recent Strength cycle each day will be broken down with specific goals in mind, each week we will cycle the days, so if you have set training days you can benefit from the program. Check out the layout above for all the details.

If you can only do 3x a week and have the luxury of being able to make any day then I suggest you always make the IWT day, the interval day and Saturday. These will be the best for the aims for the aims of the cycle however these will also be the most painful. Be warned. 🙂 )

Here is the breakdown of what each day would mean.


Interval Weight Training was developed by Pat O’Shea in 1969.

An IWT is an intense type of interval work utilising a combination of athletic lifts and free aerobic exercise. The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance, and can also be great for torching some unwanted body fat. This will be by far the hardest day of the week and the one you must not skip out on. It will be rough but nothing has ever got me fitter than this type of training. Head down, embrace the suck and reap the rewards in 6 weeks time.

Strength Day / Focus Day

We will still have a set strength day to maintain your new found gainz. We still be lifting heavy to keep this as a balanced program, however as we will be lifting after the IWT days you may find this challenging, you will be tired but I can promise you aren’t “losing your gainz!”. Some of you may even find with this switch in training some numbers may increase.

All I mean by “Focus” day is that we will also have a WOD at the end of the Strength day where I want you to slow it down a little and focus on your quality of movement. Focus on moving as well as you can rather than setting yourself on fire and moving like an octopus on acid.

Gymnastics / StrongMan Fun

Self explanatory for both. Let’s take these gymnastic days seriously crew and take the time to break down some of these movements. If you have been chasing muscle ups for past year then maybe its time to actually dedicate yourselves to the process. There is no magic pill here. Put in the work and earn it.

Barbell cycling and Midline

For the cycle we will be specifically targeting Power snatch cycling as it’s almost guaranteed to come up in the open and the transfer of skills is a great one. It will also add an opportunity to really focus on the movement itself, to really break it down and improve on any issues you may be having.

Strength endurance that will come out of it for all movements will also be invaluable for the open and your fitness journey in general.

Midline is something we can all get better at. If you have a weak midline you have a weak everything. And vice versa, get a stronger midline you get a stronger everything. Don’t skip over this. It’s fact.

Saturday Team Beastings

Saturday sessions will be reserved for some team training and longer WODs. Grab your super best friend and get ready to put in the work.

If you have any questions going forward or if you want to send some general abuse my way after an IWT session then you can find me at , Hit me up! 🙂

Day 1 of the new Cycle ! Get excited ! This will be rough and fun all at the same time! Enjoy!

Workout of the Day

A) Find a heavy 5 Front Squat

B) Focus session.
400m Run
30 Toes to bar
50 Double unders
30 Pull ups
50 Double unders
30 Toes to bar
400m Run

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