Crossfit-inspired – advanced, 8 weeks

Eight weeks at Rx weights: toes-to-bar, barbell thrusters, heavy deadlifts, wall balls and long chippers. Three sessions a week plus running and mobility.

How to read the sessions

Crossfit-inspired training mixes strength, gymnastics and conditioning in short, intense sessions with a clear result: rounds (AMRAP), time (for time) or time for a long list (chipper). Three sessions a week, one easy run and one mobility session.

Scaling

Every session comes in three levels and all can be scaled further: lighter weight, ring rows instead of pull-ups, knee push-ups, step-ups instead of box jumps. Technique first – the result is still comparable with yourself.

Measure progress

Weeks 1, 4 and 8 use the same AMRAP. Write the number of rounds in the workout note and compare. The sessions rotate so no format comes two days in a row.

Rest

At least one day between sessions the first weeks. Feeling worn down: swap a session for an easy run or mobility. The sessions are inspired by classic benchmark workouts; CrossFit is a registered trademark and the program is not tied to any box.