Athlete Theory

07/09/2026

Week 9. Day 6.

Today is about repeatability across different demands.

The 100m runs keep the heart rate high before moving straight into skill and strength.

Muscle-Ups train your ability to stay efficient in higher-skill gymnastics while breathing hard.

The Row develops hard, sustainable aerobic output.

Then another run into heavy Overhead Squats demands you regain control, brace and maintain a strong overhead position under fatigue.

Every 2:00, the demand changes.

Run. Gymnastics. Row. Run. Barbell.

The goal is to recover on the move and keep producing quality work across all five rounds.

06/09/2026

You're Enough.

You give up your time, so they can have theirs.

You wake up early, so you can be their for them later.

You work hard, so they can have more.

You put yourself last, so you can prioritise them.

You're Enough.

02/09/2026

Week 8. Day 4.

Bench Press moves to 85% today—building heavy pressing strength as we move towards the end of the cycle.

Five reps at this percentage demands more than strength. Strong positions, control and intent on every rep.

Then we train repeatable work capacity.

The BikeErg builds the engine.

Wall Walks develop shoulder strength, stability and control under fatigue.

Box Step Overs build lower-body endurance and the ability to keep moving efficiently.

Every 5:00 gives you the opportunity to work hard, recover, and reproduce the effort.

Three rounds. Strong output. Quality movement. Minimal drop-off.

01/09/2026

Week 8. Day 3.

Power Cleans move to 85% today—developing explosive strength and confidence with heavier loads.

One rep every minute.

Strong through the floor. Explosive through the hips. Fast around the bar.

Then we train full-body conditioning and gymnastics capacity.

Devil Presses demand repeated power and whole-body endurance.

Toes to Bar build grip, trunk and hanging capacity.

The reps decrease as you go, giving you the opportunity to keep the intensity high as fatigue builds.

Heavy power first.

Then the ability to keep producing when you're tired.

31/08/2026

Week 8. Day 2.

Thirty minutes of continuous work today.

We're developing aerobic endurance and the ability to keep producing strength over a longer duration.

The 800m runs build running capacity and set the aerobic demand.

Rope Climbs develop pulling and grip strength.

Tyre Flips demand full-body strength and explosive hip drive.

Deadball Carries build loaded carrying capacity, trunk strength and resilience.

Handstand Push-Ups develop pressing strength and overhead control.

The goal is sustainable work.

Move well. Keep transitions tight. Find a pace you can keep feeding for the full 30 minutes.

30/08/2026

Week 8. Day 1.

Squat Snatches move to 85% today—developing confidence, speed and technical consistency as the load gets heavier.

One rep at a time.

Stay patient from the floor. Stay aggressive under the bar. Commit to the catch.

Then we train repeatable intensity.

Double Unders build rhythm and coordination.

Sit-Ups develop trunk endurance.

Thrusters demand full-body power and the ability to keep moving efficiently as fatigue builds.

Every 3:00 gives you a chance to push, recover, and come back ready to produce again.

Five rounds. Keep the quality high and the drop-off low.

28/08/2026

Week 7. Day 5.

Back Squats move to 85% today—developing the ability to produce high levels of force as we move closer to maximal loads.

Three strong reps. Brace hard. Drive with intent.

Then we train power and skill under fatigue.

The Echo Bike drives the heart rate up.

Hang Power Cleans develop repeated hip power and efficient barbell cycling.

Pull Overs and Bar Muscle-Ups demand timing, pulling capacity and gymnastics efficiency.

The challenge is taking skills you can perform fresh and learning to execute them when you're breathing hard.

Strength. Power. Skill.

And the ability to bring them together.

27/08/2026

26/08/2026

Week 7. Day 3.

Deadlifts move to 80% today—building strength while maintaining strong positions as the load gets heavier.

Then we train repeatability.

400m runs develop running capacity.

Wall Balls build repeated leg power and squat endurance.

Toes to Ring develop trunk, grip and hanging capacity.

Every 6:00 gives you time to work hard, recover, and go again.

The goal is three strong efforts.

Similar pace. Similar quality. Minimal drop-off from round one to round three.

26/08/2026