How to know when it’s time to level up your training! – Coach Milo

You’ve been training for a little while now, you’ve found your groove with your daily workouts and are seeing improvements in your fitness levels and body composition – how GOOD is that.

But while you’re reaping all the benefits of your training, have you thought you could be working harder or even muttered the words “that wasn’t too bad” after a workout? These are two signs and nudges that it is probably time to level up your workouts.

Read on and if you say YES to any of the below, it’s time to challenge yourself a little more.

1. You could do another round

As much as we cringe at the saying “no pain no gain”, it does have some element of truth behind it. We’re not saying you have to exercise to the point of hurting yourself, but there needs to be a challenge in your training in order to see and feel changes.

When you feel like you have tried your best at a workout, kept good those cleans looking and feeling amazing throughout and could still complete another round, you are no longer being challenged and it’s time to up to the next level.

2. You no longer feel the DOMS

Some DOMS (Delayed Onset Muscle Soreness) is a great sign that your body is being challenged, you are working hard in your training sessions and your muscles are responding to your workouts.

The body is very efficient at adapting to exercises and super clever at creating a mind-muscle memory for movement patterns, so an exercise that gives you DOMS one week might not give you the same DOMS the next week. However, if you’re working hard and being challenged enough at each workout, you should feel some DOMS on a regular basis.

If you haven’t felt any DOMS for a few weeks now, it could be time to level up!

3. You could push out more reps

This is more for our strength work. When there is a set amount of reps in a training session and you can complete them at ease, let’s shift you up a gear! Maybe its time to do the full movement if you have scaled it back a little or maybe its time to get those change plates out and add a little or a lot of load to that bar!

A simple test is to look at the last few reps of an exercise – do they feel slow and strenuous, leaving you short of breath? Or are they the same speed and effort as the first reps of a set and you could probably complete another ten?

You should always have a few reps left in the tank – that’s what is going to get you through the rest of the session – but if you know you could do more, it’s time to look at adding weight, increasing the weight you’re using or moving on to a progressed version of the same exercise.

4. Your Coach tells you to!

We as coaches love you and we want to help you achieve your goals and help you become your best self. Goals vary and we are here to help you but also more importantly we are here to challenge you and push you. Pushing yourself can be hard and coming up with our own excuses can be all too easy when you are tired.

We are here to eliminate that and sometimes help you add weight to that bar and shout at you for those last few reps when things are burning and you think you are going to die. We all know you row a little harder when Coach is behind you in class. Don’t wait for them to get there. Push that pace and get yourself even closer to those goals you are chasing!

5. When you hit a plateau

Fitness plateaus are frustrating. You can be training on a regular basis, thinking you’re training hard enough and really getting the workouts done, but you aren’t seeing any results and all progress that you were making seems to stall.

Hello fitness plateau! Your body has adjusted to the workout routine and level you are currently training at and simply, it isn’t being challenged enough anymore so you’re not seeing any changes.

It is absolutely time to level up your training! You need to give your body a wake up, challenge it, mix up your training, do something different – levelling up your training will do all those things and you’ll start to see some fantastic results again.

Things can get a little “complex” for what exactly you need to do but look for more blogs if you are hitting a block on your strength , endurance or explosively. All have their own little tweaks that you can make to keep riding that PB wave.

How many of the above did you say YES to?

Sitting in your comfort zone isn’t going to get you the results you’re after, so be brave, take the next step – increase your weights, take the harder option of an exercise, level up from a a 50kg clean to a 55kg or from normal pull ups to chest to bars. If you always do cleans at 50 and are automatically always put 50 on the bar out of habit then maybe its time to take the ego hit and finish a little slower but use that heavier weight that you’ve been putting off. You’ll know if you’ve levelled up too soon and you can always step back and wait a little longer before giving it a go again.

A few signs that you’ve levelled up too soon:

your technique goes out the window with a heavier weight
your form suffers when you try to continue for the set amount of time
you experience a whole lot more than “some” DOMS and can’t walk for a week!


Classic CrossFit

Every 3min. x 5 Rounds:
14 Cals
14 Toes to bar
14 KB Front Squats 16/12kg

Rest 5min.

Every 3min. x 5 Rounds:
200m Run
15 Wall Balls 9/6kg
20 Push-Ups

Met-Con Express!

5 Rounds of:
20 DB Floor Press Alternating (10 each) 22/16kg
10 Pull ups

Rest 2min.

5 Rounds of:
10 DB Clean & Press
10 Burpees

Rest 2min.

Cash Out:
50 DB Russian Twist (L+R=1)


Classic CrossFit

EMOM x 10min. (both in the same min.)
10 DB Push Press 22/16kg
10 Pull-Ups

EMOM x 10min. (both in the same min.)
12 American KB Swings 24/16kg
12 Air Squats

EMOM x 10min. (pump section)
Max DB Floor Press
Even: Max DB/KB Bent Over Rows (Both at the same time)


10 DB Bench Press 20/10kg
10 Pull-Ups

10 DB Bent Over Rows (Each Side)
50 Double Unders

10 Box Jumps 24/20
15 Russian KB Swings 32/24kg

10 Toes to bar
20 Sit Ups

*REST 3min. after each section


Classic CrossFit

10min. to finish…

DB/KB Hang Snatch
Lunges (Holding DB/KB in goblet)

10min. to finish…

Ball Slams 11/7kg
Russian Twists with 5kg plate

10min. to finish…
75 Thrusters 40/30kg
*5 Burpees EMOM
*Start with burpees
3min. Rest Between Each Section

Met-Con Express!

10 KB Deadlifts 32/24kg
30 Double Unders

Rest 5min.

10 Goblet Squat 32/24kg
30 Double Under
10 Goblet Lunges 32/24kg


Classic CrossFit

“Double Fight Gone Bad Style”
3 Rounds:

2min. of Pull-Ups
2min. of Push Press 40/30kg
2min. of Box Jumps 24/20″
2min. of Burpees
2min. of Max Cals of choice
1min. Rest

Cash Out:
Weighted Partner Planks
1min. on 1min. off x 3 Rounds each


3 Rounds:

400m Run
40 DB Hang Snatch 22/16kg
400m Row
4 Wall Walks

For Time:

100 Back Squats 40/30kg(off the ground)
*EMOM 5 Burpees
*Start with Burpees


Classic CrossFit

EMOM x 10min. (both in the same min)
10 Wall Balls 9/6kg
10 Russian KB Swings 32/24kg

10min. to finish

KB/DB Deadlifts 32/24kg
Deficit Handstand Push Ups

For Time: (10min. CAP)

Cal Bike/Ski
Cal Row
Air Squats
*3min. between each section

Met-Con Express!

For Quality, but also consistently moving!

DB Renegade Row R 22/16kg
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar


Gym Closed on Saturday and Sunday due to gymnastic seminar!