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The Process Programming, Bali (2026)

04/03/2023

Do you want to conquer HYROX like a pro? ⁠
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We’ve got you covered! With these top tips, you’ll be one step closer to crushing your goals. ⁠
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HYROX is an endurance based race that requires you to be both strong and fit. ⁠
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It is important to train for both of these aspects, favouring and prioritising your weakness.⁠
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On top of this, practice efficient transitions, fuel your performance with pre-workout (and possibly Intra workout) carbs, and most importantly, HAVE FUN! ⁠
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With so many movements, and so much to work on, knowing where to start can be really confusing.⁠
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Let us help you take the guesswork out so that you can focus on enjoying the process.⁠
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Our 12 week programme is available NOW and our 8 week programme launches NEXT WEEK!⁠
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We have created two programmes with the same goal - crush HYROX. ⁠
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1. Strength Biased ⁠
2. Running Biased ⁠
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Both of which have the option to be self-led or coach-led.⁠
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Let's go🔥 ⁠
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Check out the link in our bio for more information and to purchase our programmes now.

03/03/2023

Our top 3️⃣ tips for 23.3.

Our full strategy & tips video drops at 4PM HKT on our YouTube page - subscribe to our channel so you don’t miss out (link in bio).

Good luck to everyone getting after the FINAL workout of the Open and The Process CrossFit Open Throwdown - we can’t wait to see all your scores on the leaderboard.

24/02/2023

Our top 3️⃣ tips for 23.2.

Our full strategy & tips video drops at 4PM HKT on our YouTube channel - subscribe to our channel so you don’t miss out (link in bio).

Good luck to everyone getting after the 2nd workout of the Open and The Process CrossFit Open Throwdown - we can’t wait to see all your scores on the leaderboard.

17/02/2023

3 tips for Open workout 2️⃣3️⃣.1️⃣

We uploaded our full strategy & tips video to YouTube - link in bio.

and break down the 1st workout of The Open while & .v go head to head.

They share their thoughts on strategy and pacing to help you nail your attempts.

In the video:
☑️General thoughts on the workout
☑️Pacing & strategy ideas
☑️Individual movement breakdown and efficiency tips
☑️General reminders
☑️Warmup ideas

Good luck to everyone taking on 23.1!

HUGE thank you to the sponsors of The Process CrossFit Open throwdown for helping us make this event possible:
asia

As always, if you have any questions, please leave a comment below this video, or on the water cooler feature!

♥️ The Process Programming Team

07/02/2023

‼️ NEW CYCLE GIVEAWAY!

If you are an athlete looking to qualify and compete at the upcoming quarterfinals, our COMPETE programme is starting a pre comp phase on Monday, February 14!

We are doing our first giveaway to celebrate kicking of the 2023 season in 10 days.

For anyone who is not currently a part of The Process Fam, this one is for you.

Win a 1 month PREMIUM LPCE membership just in time for the competition season.

How?
Follow our page.
Like this post.
Tag 2 friends.
Share this on your stories.

Swipe ➡️ to checkout the priorities for this upcoming cycle and where it fits into our current season.

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Our COMPETE programme is for athletes aspiring to qualify for the quarterfinals.⁠
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This programme has: 75-90 minutes of training, 5 days a week. Includes access to Body Building, Gymnastics, Oly and Endurance accessory programmes for those who have the time and energy!⁠

Head to the link in our bio for a 7 day free trial.

23/01/2023

2023 BALI ATHLETE CAMP ☑️

We started The Process 3 years ago with a big dream to travel the world and to positively impact as many lives as we could.

3 years later and we finally were able to make this dream a reality.

Our first athlete camp abroad and it was everything we imagined and so much more.

We are grateful. Our hearts are full. We learned so much. And we are so fired up for more.

Thank you to all of the athletes who joined us, for your trust, your support, your time, and for making our vision come to life.

Thank you .bali for being such great hosts. We are very lucky to have held our camp in such a beautiful facility.

Thank you .asia for being our primary sponsor, and for the post workout fuel for our athletes.

Thank you for our delicious lunches over the weekend.

This is only the beginning of our travels, and we can’t wait to continue to meet, connect, and grow with all of our athletes and AFFILIATES around the world.

05/01/2023

RUSH HOUR

This Saturday’s Tester is 4 rounds for time with an 18 minute time cap of…

LIVE
15 Ground to overhead @43/29kg
20 Box Jump Over
5/3 Hand Release Pushup
*Each Round add 5 Reps to each movement*

PERFORM
15 Power Sn**ch @43/29kg
20 Box Jump Over
5/3 HSPU
*Each Round add 5 Reps to each movement*

COMPETE
15 Power Sn**ch @43/29kg
20 Box Jump Over
5 deficit HSPU @ 3.5/2"
*Each Round add 5 Reps to each movement*

ELITE
15 Power Sn**ch @48/34kg
20 Box Jump Over
10 deficit HSPU 3.5/2"
*Each Round add 5 Reps to each movement*

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practice the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your times in the comments below ⬇️

15/12/2022

HOLIDAYS ARE COMING 🎄🌴

This Saturday’s Tester is our Christmas Partner workout! It is 12 rounds for time with a 20-minute cap of…

LIVE
Teams of 2 (Alternating Rounds)
15/12 Calorie Bike
9 Leg raises
3 Power Cleans @52/35kg

PERFORM
Teams of 2 (Alternating Rounds)
15/12 Calorie Bike
9/6 Toes to Bar
3 Power Cleans @70/49kg

COMPETE
Teams of 2 (Alternating Rounds)
15 Calorie Bike
9 Toes to Bar
3 Power Cleans @102/70kg

ELITE
Teams of 2 (Alternating Rounds)
15 Calorie Bike
9 Toes to Bar
3 Power Cleans @111/75kg

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Tag your partner and post your scores in the comments below ⬇️

08/12/2022

SILLY SEASON 🤪🥳🎄

This Saturday’s Tester is a 2 part workout of…

LIVE
A: Within 7 minutes build to a heavy:
6 Alternating Dumbell GTOH

Rest 2:00

B: 5 Rounds 2 Minutes of Work 1 minute of rest
80 Single Unders
3 Dual Dumbell Devils press @17.5/10kg
6 Dual Dumbell box Step overs
Max Jumping Chest to bar pullups in remaining time

PERFORM
A: Within 7 minutes build to a heavy
6 Alternating Dumbell GTOH

Rest 2:00

B: 5 Rounds 2 Minutes of Work 1 minute of rest
40 Double Unders
3 Dual Dumbell Devils press @22.5/15kg
6 Dual Dumbell box Step overs
Max Chest to Bar in remaining time

COMPETE
A: Within 7 minutes build to a heavy
6 Alternating Dumbell GTOH

Rest 2:00

B: 5 Rounds 2 Minutes of Work 1 minute of rest
50 Double Unders
3 Dual Dumbell Devils press @22.5/15kg
6 Dual Dumbell box Step overs
Max Chest to Bar in remaining time

ELITE
A: Within 7 minutes build to a heavy:
6 Alternating Dumbell GTOH

Rest 2:00

B: 5 Rounds 2 Minutes of Work 1 minute of rest
50 Double Unders
4 Dual Dumbell Devils press @22.5/15kg
8 Dual Dumbell box Step overs
Max Chest to Bar in remaining time

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your scores in the comments below ⬇️

01/12/2022

DICE ROLL 🎲

This Saturday’s Tester is a 2 part workout of…

LIVE
A: For time
75 Wall Balls
75 American Kettlebell swings @16/12kg
50 Box jump Overs
40/30 Hand Release pushups
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

PERFORM
75 Wall Balls
75 American Kettlebell swings @24/16kg
50 Box jump Overs
40/30 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

COMPETE
A: For time
75 Wall Balls
75 American Kettlebell swings @28/20
50 Box jump Overs
50 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

ELITE
A: For time
75 Wall Balls
75 American Kettlebell swings @32/24kg
75 Box jump Overs
75 HSPU
14 Minute Time Cap -

At the 16 Minute Mark:

B: In 7 mins, build to a heavy set of
3 TNG Power Cleans

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your times & weight lifted in the comments below ⬇️

24/11/2022

BOUNCER

This Saturday’s Tester is an 18 minute AMRAP of…

LIVE
20/15 Calorie Row
50ft Suitcase/Front Rack Walking Lunge @17.5/10kg
25 to 6" Target
50ft Suitcase/Front Rack Walking Lunge
25 Dual Dumbell Deadlifts @17.5/10kg

PERFORM
25/20 Calorie Row
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 to 6" Target
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 Dual Dumbell Deadlifts @22.5/15kg

COMPETE
25 Calorie Row
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 to 6" Target
50ft Front Rack Walking Lunge/Dumbell overhead lunge @22.5/15kg
25 Dual Dumbell Deadlifts @22.5/15kg

ELITE
25 Calorie Row
50ft dual dumbell overhead lunge/Dumbell overhead lunge @25/17.5kg
30 to 6" Target
50ft dual dumbell overhead lunge/Dumbell overhead lunge @25/17.5kg
30 Dual Dumbell Deadlifts @25/17.5kg

Coaches Notes:
- Score is the total amount of reps completed within the 18 minute time cap.

- Athletes to complete: Round 1: Suitcase Lunges. Round 2: Overhead Lunges. Round 3: Suitcase Lunges Round 4: Overhead Lunges, etc.

Checkout for the full coaches notes and movement standards.

‼️WATCH THIS VIDEO to learn more about WHAT the workout is, WHY it has been programmed, and our suggested pacing strategies.

Our programmes are designed based off of your results, so don’t forget to log in your scores on to see where you stand with the community, and to tag us in your videos or upload them along with your scores for personalised coaches feedback!

Practicing the skill of competing: Create a strategy, film your workout, abide by the movement standards, and review your workout afterwards!

Post your scores in the comments below ⬇️

The Process Programming

04/03/2023

03/03/2023

24/02/2023

17/02/2023

07/02/2023

23/01/2023

05/01/2023

15/12/2022

08/12/2022

01/12/2022

24/11/2022

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