25/10/2026
PERFORMANCE PHASE // BLOCK D
Our next 3 week phase is all about developing strength, improving fitness and refining movement skills.
We’re building on the foundations from our previous block, with a focus on heavier lifts, power, and pushing our conditioning as we continue to progress across strength, fitness and skill.
What to expect:
⚫ STRENGTH
• Low rep ranges (2–5 reps) to focus on building strength
• Progressively building to heavier working sets
• Longer lift formats to allow more quality working time
• Building towards multiple top sets across the 3 weeks
• Focus on quality reps and lifting with intent
⚫ SKILL
• Progressing our Power Clean + Shoulder to Overhead (STOH)
• Developing explosive power and efficient movement
• Refining technique and building confidence under fatigue
• Applying our skills while maintaining good movement quality
⚫ FITNESS
• Intervals + 3-minute distance efforts
• Individual WFT efforts
• Fifties preparation
• Progressively challenging ourselves across the ergs
• Preparing for our upcoming 1km time trial
⚫ THE GOAL
This phase is all about turning the work we’ve put in into performance. We’re aiming to build strength, improve our conditioning and develop more powerful, efficient movement.
Expect challenging sessions, quality work and opportunities to push yourself while continuing to move well.
PERFORMANCE PHASE starts now. 🔥
