13/09/2026
PERFORMANCE CYCLE | WEEKS 1–4
We’re officially moving into the first 4 weeks of our Competition Phase.
Over the past 12 weeks, we’ve built the foundation — strength, capacity, movement quality and consistency.
Now it’s time to put that work to the test.
The next four weeks will shift towards a more competition-style training structure, combining heavier strength work with fatigue, interference, gymnastics and longer-duration conditioning.
🗓️ THE WEEKLY STRUCTURE
MONDAY — OLYMPIC LIFTING ⚡️
Weeks 1 & 3 → Power Clean Focus
Weeks 2 & 4 → Power Sn**ch Focus
Heavy strength work followed by pieces that challenge you to move those loads under fatigue and interference.
MONDAY OLY — SN**CH 🏋️♂️
Overhead squat + accessory work, with a focus on sn**ch positions and strength.
TUESDAY — PUSH 🔥
Interval-based mixed-modal pieces with a pushing bias.
WEDNESDAY — FRONT SQUAT 🏋️
Front squat + accessory strength work, alongside positional clean work.
THURSDAY — PULL 💪
Mixed-modal metcons with a pulling bias.
THURSDAY GYMNASTICS — BAR MUSCLE UPS 🤸
Bar muscle-up development, progressions and skill work.
FRIDAY — TGI FRIDAYS 🥵
Long-duration metcons are here to stay.
Expect longer efforts where pacing, consistency and engine are the priority.
SATURDAY — TEAM DAY 🤝
Pairs, trios and teams of 4.
Time to learn how to work hard together, communicate and compete.
