JST Compete

JST Compete The UK’s most successful coaching team. Putting athletes on podiums since 2014! Hit the link below to find the program you need 👇🏽

What can you expect from the JST Compete Programme?

· Multiple sessions a day

· Tailored programmes each that will peak to different competitions

· A days programme can generally include Conditioning, Weightlifting, Gymnastics and Metcon


Who is the JST Compete Programme for?

· The programme is for anyone who is looking to compete at a moderate to high level in fitness competitions like 'Th

e Athlete Games', 'The British Championships', 'CrossFit Games Open/Regionals'

· Athletes that can put 2-3 hours of training in per day, spread over 2-3 sessions

· It is encouraged that you have already participated in over 12 months of either CrossFit.com or local affiliate programming and have a background and understanding of all movements

· You should be able to RX 95% of all Benchmark workouts

It Wasn’t a Fluke. It Was a Sweep. 🧹Last week, we pointed out that the women dominated the 25.1 retest. This week for 26...
04/03/2026

It Wasn’t a Fluke. It Was a Sweep. 🧹

Last week, we pointed out that the women dominated the 25.1 retest. This week for 26.1, they didn’t just dominate. They locked out the podium.
🥇 Ffion Williams (11m 56s) - The only athlete to beat the cap. World-class engine. 👑 🥈 Eva Carroll (325 reps) 🥉 Mary McFadzean (320 reps)
The top male score was 314 reps.

JST Women are setting the absolute standard for work capacity right now. If you want to know how to pace, how to suffer, and how to execute—stop looking at the guys. Watch the women’s leaderboard.

26.1 was a meat grinder. It was designed to time-cap 99% of the planet. For almost everyone, finishing wasn’t the goal, the goal was to squeeze every single rep out of your body before the clock ran out.

But here is the truth: If you went into that workout without a pacing strategy, you left reps on the table. You can’t out-effort no strategy, and 26.2 is going to highlight the people who are just “guessing” their way through these workouts.

You have two choices today: chalk up your score to a “good effort” and hope next week goes your way, or check your support and guidance system right now so you don’t let more points slip.

03/03/2026

STOP HIDING IN THE BACK. 🛑

The “awkward phase” isn’t a setback, it’s where even the best athletes are born.

In Phase 1: The Spark, you aren’t fighting your fitness. You’re fighting your ego. Most people quit here because they chase intensity before they’ve built a foundation.

At JST, we don’t care about your leaderboard score. We care about your mechanics.

HOW TO BRIDGE THE GAP:
You don’t need a 12-month soul-crusher. You need a win.

1️⃣ 8-Week Fixed Lengtha: Specific blocks to fix your engine or gymnastics.
2️⃣ Training Days & Summits: Get in the room and see the standard in person.

Stop “just showing up.” Start building a foundation that won’t crack.

⚡ OWN THE SPARK.

Drop a ⚡ in the comments and I’ll send you the Roadmap to your first real win.

SHE DID IT. SEMIFINAL BOUND. 🎫Huge congratulations to for officially qualifying for the Far East Throwdown CrossFit Gam...
01/03/2026

SHE DID IT. SEMIFINAL BOUND. 🎫

Huge congratulations to for officially qualifying for the Far East Throwdown CrossFit Games Semifinals, finishing 24th in the region.

This marks Flo’s 4th trip to the Semifinal stage, but it might be her most impressive one yet. Not just because of the leaderboard spot, but because of the mental shift she’s made over the last 6 months.

Flo recently sat down with us to talk about the “Imposter Syndrome” that often comes with being an elite athlete. She admitted that she nearly lost her love for the sport, feeling like she had to retreat and train alone because she didn’t feel “good enough” for a Semifinalist.

Working with Coach , the mission was to rebuild, not just the engine, but the mindset. She traded isolation for the JST community, and negative self-talk for three core values: Kindness, Resilience, and Integrity.

The result? She’s fitter, stronger, and more dialled in than ever. She’s proof that the best performance comes when you stop trying to prove yourself to others and start doing the best you can in the moment you’re in.

Flo, the whole JST crew is behind you. See you in Korea! 🇰🇷

👇 Drop a “LETS FU**IN GO FLO” in the comments to wish her luck!

A faster 26.1 time doesn’t make you a better person. So why does your gym have a ‘competitors only’ clique?The Open is a...
28/02/2026

A faster 26.1 time doesn’t make you a better person. So why does your gym have a ‘competitors only’ clique?

The Open is an epic time of year because it’s the one time the leaderboard gets wiped clean and your entire affiliate comes together on the same floor.

New starters and 5-year veterans.
The health-focused and the Quarterfinal contenders.
The 6 AM early risers and the 6 PM post-work crew.
The Head Coach and the first-time drop-in.

But here is the hard truth: your gym should be this close-knit year-round.

No cliques. No egos. No elitism.

Having a faster Fran time doesn’t make you a better person. A great affiliate is an environment that empowers everyone, challenges everyone, and helps people grow, regardless of their fitness level.

So how do you actually build that culture?

By having an ecosystem of programming that creates synergy between your competitors and your everyday members.

This is exactly why we built JST Class and JST Athlete to run side-by-side.
With the JST ecosystem, you can regularly push your most competitive athletes to their absolute limit, while safely guiding, welcoming, and developing your newest members.
Same intended stimulus. Same community. Zero divide on the gym floor.

If you want to build a culture where the firebreathers and the beginners bleed for each other, you need programming that bridges the gap.
Go Far, Together.

👇 Affiliate Owners & Coaches: Drop us a DM or hit the link in our bio to see how the JST ecosystem can unify your gym floor.

WARMING-UP FOR THE OPEN WORKOUT IS PURE CHAOS. (Here is how to survive it) 👇Space is tight, every machine is taken, and ...
26/02/2026

WARMING-UP FOR THE OPEN WORKOUT IS PURE CHAOS. (Here is how to survive it) 👇

Space is tight, every machine is taken, and half the gym is nervously chatting by the rig while swinging their arms around.

Don’t be that person. A champion’s performance starts 20 minutes before the clock runs.

Here is the 5-step JST “Chaos-Proof” Warm-Up checklist:
1️⃣ The Pulse Raiser: Stop chatting. Get 3-5 minutes of continuous movement to open the lungs. No rower? Jog, do jumping jacks, or hit some down-ups.
2️⃣ Stop Static Stretching: Static stretching kills power output. Use active, dynamic ‘pulses’ to open up the specific hips, shoulders, and ankles you are about to load.
3️⃣ Prime the Skill: Move perfectly with zero intensity. Empty barbell reps to find your mid-foot balance. Tight, strict gymnastics to lock in your midline.
4️⃣ Hit “Game Speed” Early: Do a mini-round of the workout at your exact starting pace. Wake up your central nervous system before the beep, not halfway through round one.
5️⃣ The 3-Minute Reset: Do nothing. Sit down, shut out the noise, and nasal breathe for 3 minutes before your heat. Shift from chaos to focus.

At JST we have a saying: “Cold caramel breaks, warm caramel bends.” Sort your sh*t out and get primed.
Want the exact movements, stretches, and timings we give to the JST Athletes?

👇 Drop the word “PRIMED” in the comments below, and I’ll DM you the complete PDF Cheat Sheet so you can screenshot it for tomorrow night.

JST Athletes you’ll be covered with a specific warm up to make sure you perform your best 🙌

26.1 IS DROPPING. THE STAGE IS SET.We asked the JST Coaching Team to look into the crystal ball for tomorrow night. Swip...
25/02/2026

26.1 IS DROPPING. THE STAGE IS SET.

We asked the JST Coaching Team to look into the crystal ball for tomorrow night. Swipe across to see their exact 26.1 predictions, the WODs that still give them nightmares, and the #1 mistake you need to avoid this weekend. 👉

🛑 THE COACH’S WARNING:
If there is one theme across all the coaches’ advice, it’s this: Do not change what works just because it’s the Open. Treat this like a normal Friday session. Eat the same food, execute the same warm-up, and trust the engine you’ve built. The Open is won by pacing and ex*****on, not by letting the adrenaline trick you into redlining in the first 60 seconds.

Stick to the plan. Stay in your own lane.

👇 Who is getting it right? Drop your 26.1 movement predictions in the comments.

🔗 Hit the link in our bio to jump on the JST Athlete tracks and let’s get to work.

4 WAYS TO DELOAD?! WTF. 📉If you think a deload just means “doing less for a week,” you’re missing out what supercompensa...
23/02/2026

4 WAYS TO DELOAD?! WTF. 📉

If you think a deload just means “doing less for a week,” you’re missing out what supercompensation actually is.

In the JST Athlete Fight Phase, we don’t just guess when to rest. We use a 3-weeks-on, 1-week-off structure, utilising four distinct types of deloads to force adaptation and prevent plateaus:

1️⃣ Volume Deload: Keep lifting heavy and moving fast, but cut the reps and the workout time.
2️⃣ Intensity Deload: Keep the volume high, but drop the percentages and dial back the pace.
3️⃣ Variation Deload: Keep the intensity and volume, but swap out the movements (e.g., swapping kipping for strict) to save the joints.
4️⃣ Volume + Intensity Deload: Drop the weights, drop the reps. Full central nervous system recovery.

🎯 WHERE ARE WE RIGHT NOW?
We are at the end of Block 2, and Open Workout 26.1 drops this Friday. Because we are peaking for competition, we are hitting Type 4: A Volume & Intensity Deload. Here is exactly what that looks like in practice this week:
* 🏋️‍♂️ Weightlifting: Snatches at 67.5%–72.5%. Technique only. Save the grunt for Friday.
* 🤸‍♀️ Gymnastics: Paused Strict Ring Dips and stability work to restore the joints.
* 🚴‍♂️ Post-Open Flush (Saturday): Instead of another workout to bury you, we hit restorative conditioning to flush the system after 26.1:
- 3 Sets: 1:00 C2 Bike @ Easy Pace | 5/5 KB Windmills @ 6 RPE | 20 Side Lunges
- 3 Sets: 1:00 C2 Bike @ Easy Pace | 20 Ring Plank Circles | 20 Curtsey Lunges
- 3 Sets: 1:00 C2 Bike @ Easy Pace | 20 Scap Pull Ups (Slow) | 9/9 3-Way Single Leg RDLs
The Goal is to mobilise the joints, flush the lactic acid, and recover the central nervous system.

The hardest part of a deload for a competitive athlete is having the discipline to do less. You are going to want to jump into an extra class on Saturday because you feel like you “need to sweat.”

Resist the urge.

If you feel amazing, great. If you feel flat, that’s normal too. Ownership means sticking to the plan even when you want to go “full send.”

Let your body recover, trust the taper, and get ready to empty the tank on Friday.

SO YOU DID THE WORKOUT... NOW WHAT? When you log your Open score, it’s easy to get emotional. But a score is just a numb...
21/02/2026

SO YOU DID THE WORKOUT... NOW WHAT?
When you log your Open score, it’s easy to get emotional. But a score is just a number; what matters is the context.

Our group chat lit up after the 25.1 retest. We had massive PB’s, but we also had some brutal reality checks. Swipe across to see the actual chat. 👉

This is the benefit of having a community. If you are training alone in your garage, getting 10 reps less than last year might send you into a spiral. In a team, you quickly learn exactly how much (or how little) to read into your score based on the situation.

If you didn’t PB, do not panic. Swipe to slide 4 and run through the checklist. Take the data, adjust the variables, and ask yourself what you’d do differently next time.
The Open is a mirror. Look at it, learn from it, and move forward.

📌 Hit the link in our bio to join the JST Athlete community and stop training in isolation.

HOW WE BUILT THE ENGINE FOR THE 2026 OPEN ⚙️We don’t just guess when it comes to Comp prep. For the last 12 months, our ...
20/02/2026

HOW WE BUILT THE ENGINE FOR THE 2026 OPEN ⚙️

We don’t just guess when it comes to Comp prep. For the last 12 months, our mixed conditioning has been building to this phase.

Want to know why JST athletes don’t redline in minute 4 of a 20 minute workout? Swipe across to see the exact 3-Phase Blueprint that has been part of how we peak them for this season. 👉

When you follow a structured plan instead of just doing random metcons, the results speak for themselves. We retested 25.1 this week, massive shoutout to , .gowler , , and for trusting the process and logging massive PB’s.

The hay is in the barn for 2026. Let’s go.

📌 Save this post to reference for your next training cycle, and hit the link in our bio to join JST Athlete.

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