This template will be split into:
- Task Oriented Workouts (TAO) – These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on System Of A Down or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.
- Til You Quit Workouts (TYQ) – These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend a more mellow music, as the mindset is quite different. You will push just as hard and it will hurt just as much as the TAO workouts, they will just be a different kind of effort.
- Overtraining – I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way to approach workouts will change the way we train. We will train based on the affect on the nervous system more than just on the affect on muscles. You will be exhausted physically, but mentally sharp.
- Intensity Training – Any who have worked with the StrongFit templates or methodology before understand that this is the foundation. Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the templates is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions you aren’t cursing the name of Julien, you may need to reconsider your efforts.
- Structural Work – This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.
- Mobility Exercises – Mobility work will be done through the StrongFit Openers and some additional assistance exercises.
- Static Lifts – Performed with “awkward objects” such as the sandbag, you will be prompted into more natural movement patterns that minimize risk of injury or even learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to CrossFit athletes.
- ‘Gym’ Work – These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another, but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order:
- Lat Pulldowns – Get a pump and feel those lats. Engage your pecs as hard as possible as you perform the rep. 2-3 sets of 10-12 reps.
- Cable Crossover – The eccentric is external torque and concentric is internal torque here. Do not do this exercise mindlessly. The point is to teach you to create tension correctly through the range of motion, which is the very definition of mobility itself. Being able to do this correctly will tremendously lessen the stress on your shoulders. 2-3 sets of 10-12 reps.
- Openers – Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility therefore tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient, you will get better over time. For reference, I worked the Shoulder Opener for two sets, three sessions per week for 12 weeks before I got good at it.
- Hinge: https://youtu.be/eL2RAFOa1CE
- Shoulder Opener: https://youtu.be/C6GcYZi7G7k
- Biceps Opener: https://youtu.be/MTmUnExmBXc
- Jeffersons: https://youtu.be/pJK7LGDCgK0
- External Obliques Opener: https://youtu.be/uihlk3ki78M
- External Obliques Opener Variation Leg Raises: https://youtu.be/7FqzZFzH-UU
- T-Spine Opener: https://youtu.be/lONjflzDsu8
AM vs. PM Training
Based on when you train, you may want to reorder the elements of each workout. Read on…
AM:
If you are training in the morning and you want to give your body a push for the day, finish with the last TAO portion (assistance work). This will trigger your sympathetic nervous system and give you more energy for the remainder of your day. I know it is hard to do more work after TYQ, but give it a shot and thank me later for winning the day and staying awake in your meetings.
So you will do e.g. Skill Work – TAO – TYQ – TAO.
PM:
If you are training in the afternoon/evening and you want to give your body a chance of having a good night’s sleep, finish with the TYQ portion. This will trigger your parasympathetic nervous system and mellow you out.
So you will do e.g. Skill Work – TAO – TYQ – TAO – TYQ.
As always – try it, test it, do it the other way around and see how your body reacts. Don’t blame me for falling asleep at work though if you finish with TYQ in the morning.
Maintaining tension in the arch concept
The concept of maintaining tension in movements is being able to switch between internal torque/IT, starting with the main arch being the core (external obliques, lower abs, etc.) and external torque/ET (starting with the main arch being the core internal obliques, six pack, etc.) as needed without form breaking. It requires changing to what is needed to successfully execute a movement. Your body just wants to make sure you survive, sometimes quite literally. So it won’t disengage one torque to work on the other. You will increase tension through both, with more focus on the most appropriate one, depending on the more dominating torque chain.
Take a look at the picture below. If you have ever tried to create an arch without using adhesive materials, you noticed that you have to apply equal pressure from both sides of the arch to hold the keystone in place. If pressure is applied unequally, the arch will collapse to one side or the other.
I recently witnessed this with a bunch of kids at the California Science Center using soft toy bricks and it was fascinating to see how they applied basic principles of engineering and physics to build the arch. By the way, in real life using real bricks/stones, you will need a supporting wood construction in the shape of an arch to hold the weight until the final stone (the keystone) is inserted, making the arch hold itself. Does that sound like a helping hand in order to build tension and torque? Welcome to coaching. We are the supporting wood construction that can, and at some point has to be, removed in order for the arch to hold itself.
Each session should not take more than 90mns, hopefully 75mns. Have all the equipment set up and the correct weights chosen already. Keep the rest times on target, and if you need more time, cut the number of sets down. Do not lengthen the workout. The point is to keep the intensity going, not to have marathon sessions. As you get used to the programming and fitter you will be able to do more sets but still keep the sessions short(ish).
More is not better, better is better!
DAY 1
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Dumbbell Z-Press 20/10
Sitting down on the floor with your legs stretched in front of you, press the Dumbbells for 20sec straight, hold them overhead for 10sec and back to pressing for 20sec.Can you repeat the 20/10 pattern for 2mns? It burns a bit…
Rest 60sec and do it again
Here is the demo vid
https://instagram.com/p/
Btw Jennifer makes this exercise look easy. It isn’t
TAO
Supinated Strict-Pull ups & Dips
EMOM 8mns
For both exercises i am looking for External Torque, that means heavy (for you) and explosive
Supinated Strict Pull-ups
This exercise will hit the Latissimus Dorsi (i will let you google that one if you don’t know which one it is).You should feel it in the lat area below the shoulders.If you feel this anywhere near the traps you are shrugging too much and you need to correct that
Now that might not happen today (and that’s all right) but you should thrive to feel the right muscles working.This is a skill in itself, that sometimes might take time to develop.Some muscles will respond fast, while others will take longer.That’s ok, you are in this for the long haul
We are looking for max weight for 5 reps so if you can do 6 reps with just bodyweight start adding weight (put weight around your waist, fat or plates is up to you)
If pull ups are not yet feasible then switch to ring rows.Same idea though, if you can do more than 5 reps the set-up was too easy for you
Dips
Max weight for 5 reps
I want you to use external torque to target the lateral head of the triceps. This will disengage your pec major to a degree, this is a trade-off to work on tricep strength.
Key points
- Use bars not rings. The rings would require stabilization and thus the pec major. This is not what we are after here.
- Use weight around your waist and put the weight behind you, not in front. This will target the triceps even more (I got that one from the Chinese Oly lifters)
- External torque means strength. Go heavy.
- External torque means internal obliques and rectus abdominis. Use both on the way up.
- Internal Torque on the way down (the eccentric part of the movement)
- Take a deep through your nose at the top of the movement, we are not looking for a cyclical movement.Think of this as 5 times 1 rep
TYQ
Decline Dumbbell Press (15 reps) & Arm-Over-Arm Rope Pulls (25m) – 30:00 – 37:00
3 Rds with no rest time.
In the Crossfit world it would be “for time” but i find that stressful for a lot of people, so it is up to you how you want to treat that part
Decline Dumbbell Presses
Grab some dumbbells and lay down on a decline bench (just shove a thick 20kg plate under the end, that’ll be enough)
We are shooting for a weight that makes that 15th rep on the first set REALLY hard.That means that by the 3rd set you’ll get around 10-ish reps
Straight into:
Arm over Arm Rope Pulls
We are shooting for 25m
This one is done sitting, with your feet bracing against something (can be a tire, a Yoke, a big sandbag, etc…) Reach with your arms as far as possible and pull on the rope using your legs as much as possible (imagine pushing that tire away). Learn to use your legs, your grip will not last otherwise. This exercise will allow you to use more weight than the typical rope pulls. It is an absolute killer on the grip and core, by far the one where I tank the most. By the time I am done, I want to die and so do my forearms and abs
Demo vid with Julien https://instagram.com/p/
Demo vid with Val https://instagram.com/p/t6itk-
The key is to focus on grabbing the rope three times when you reach for it. You can see, I start losing my rhythm whereas Val keeps hers going strong. Be like Val.
TYQ
Harnessed Bear-Crawl Sprint & 400m Sprint
3 rds with no rest time
Harness Sprint
Max weight for 50m
Think of this as strength training session, not conditioning. This will finish up your glutes and hips. Most of the weight should be on your hands as you bear-crawl your way forward with very short, fast, choppy steps. Put the absolute most weight you can on that sled, move your feet fast and get it moving. Focus on weight first – absolutely murder yourself! Here is a short demo video:
https://instagram.com/p/6-
Eventually you should feel this in your glute major. Again, keep your steps short and fast and try to keep your hips low. This is not a quad exercise, it is a Gluteus Major annihilator.
Straight into…
400m Sprint
Now i am fully aware that your legs/hamstrings/glutes will not agree with your running at full speed and that is the point.Being able to switch from one type of effort to a completely different one is a skill in itself and one you very much need in Crossfit (and life)
You already do a lot of that in Crossfit but i don’t think there is an exercise that kills your legs quite like the Harness sprints (the Airdyne woops your quads but not the hamstrings and glutes), so here you go.Have fun, i know i will
TAO
Pronated Barbell Rows & Side / Rear-Delt Raises TAO –
EMOM 5mns of 5 reps for each exercise, both on the minute
Barbell Rows
Max weight for 5 reps – pronated grip
Make sure you use ET on this. That means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius. You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.
Side / Rear Delt Raises
5 reps of each
Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes.
Transition 2:00
TYQ
200m Sled “sprint” & 200m Sandbag Carry
1 set – all out
Do not walk on the sled sprint, give it all you have and keep your feet moving. Once you reach the 200m mark, grab a heavy sandbag and carry it 200m.If you die around the 100m mark that’s good, just be a zombie for the last 100m
DAY 2
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Stiff-leg Deadlift
Max reps for 2 sets with 60sec rest in between
You are shooting for a weight that allows you to go for at least 60 sec. This should be done with weights only AFTER you are efficient at hinging. If you are not, keep working on the Opener. Once you know how to hinge, work your way up to some weight for a max reps for 60 sec for 2 sets. Keep the weight light, around 25% of your max deadlift. I am currently doing those with 60kgs and am sore for the next 2 days. https://youtu.be/eL2RAFOa1CE
TAO
Sumo Deadlift & Max Effort Jumps TAO –
EMOM 8mns
5 reps of each exercise, both on the minute
Sumo Deadlift
5 reps and that means you cannot do 6.The whole point is to challenge you strength-wise
These require a lot of concentration to do them right, so do not zone out.
Key points are:
- You are to create External torque
- If you feel you cannot find external torque from the floor, raise the weights on blocks til you do (you need to experiment to find where that spot is for you)
- Use straps if you have to but no mixed grip. It leads to very bad habits.
- No bouncing, learn to reset each rep.
- Explode up but do not rip the bar off the blocks. Find tension through those internal obliques first.
- Do these barefoot
Straight into…
Max Effort Jumps
5 reps.The point here is that you get the most explosion out of those.It can be done a number of ways: for max height, max distance, combination of both, up a flight of stairs, over a box, etc…
The videos on all those movements are coming…
TYQ
Deadlift & Wall-Balls
3 rds with 60sec breaks
Deadlift
Conventional so that means Internal torque
Max reps with 75% of your 1 rep max (that should get you in the 10-12 reps range).
Reset each rep
Straight into
Wall-Balls
Max reps.The point here is to get 15-20 reps
If you can get 50 reps you just went too light on the deadlift, and you need a heavier medball…Adjust accordingly for the next set
TYQ
Sandbag Squats & Sandbag Carry
3 rounds with 60sec rest
Let’s try a different combination today 🙂 The trick is you have to breath through your nose.NO MOUTH BREATHING ALLOWED
Sandbag Squats
Max reps (shoot for a weight that allows you to get around 20reps)
Straight into:
Sandbag Carry
Just carry it for a max distance
TAO
Side-Delt Raises & Biceps Curls TAO
EMOM 5mns, 5 reps each exercise. Both on the minute.
Side-Delt raises
Go heavy, 5 reps should be the max you can do. Make sure you stay in External Torque.
Biceps Curls
You can use a barbell, in which case you want a wide grip, or dumbbells. I like kettlebells. Just make sure you crank in ET. If your wrists bend it is absolutely normal. Use your lumbar spine as well (within reason).
TYQ
200m Sled Sprint for time
Beat last week’s time
Day 3 – OPTIONAL
Openers
See explanations above. You do not necessarily need all of the Openers each session. Work on your needs, choose 2 or 3 and go at them with maximum focus.
Skill Work
Sloth Viking Press –
AMRAP 60 seconds, rest 1 minute and do it again
This is about form, not reps so don’t worry about counting. This is one of my favorites to work on lat mobility. The point here is to keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible. As you lower the weight, engage your internal obliques and also feel it through your glute medius and latissimus dorsi. Pressing is internal torque, so on the way up you must engage your external obliques, the lats (teres major) and pecs as hard as possible and you can NOT shrug during this movement at any time. Shoulders should be down, lats and pecs engaged.
Demo for the Sloth Press: https://instagram.com/p/_
TAO & TYQ
Anderson Yoke Squat 5 reps & Yoke Carry 25m
5 rds with 60sec rest
Anderson Squats
Take 5 minutes to quickly work up to a 5-rep max and use that weight for workout. Anderson Squats are named after the impossibly strong Paul Anderson, the godfather of Powerlifting. He brought squatting to Russia and was arguably the strongest squatter of all time and a gold medalist in Olympic weightlifting (within 18 months of picking up the sport!). He would perform various acts of strength for the camera and one of them was this one where he squatted two 55 gallons full of concrete: https://youtu.be/XRBst03LtnI
Focus points are:
● This exercise will allow us to train the squat pattern (think jumping).
● For our purpose, the best way to set is up is on a yoke.
● The bar should be set up in a way that, at the beginning of the lift, your hips are above parallel.Here is the demo vid: https://youtu.be/55WKyyQ8auQ
● This movement is all external torque so you are looking to engage your glute medius, internal obliques, outside hamstring & quads to the max.
● If you feel it in any way in your external obliques and/or erectors you are doing this wrong. ● Go heavy. 4 reps means you cannot do 5 at that weight.
Straight into
Yoke Carry
Same weight, just carry the Yoke 25m from your last rep on the squat
If you legs tire and you cannot get to the 25m line without dropping the weight more than twice, that is A-OK.Do not stumble across the line picking up the yoke 67 times.The point here is to challenge the legs by carrying the Yoke right after you squat it, not destroy your back
TYQ
Rope Pulls & Sandbag Carry
3 sets with 60sec rest in between
Rope Pull
The rope pull is for around 50m but keep going if you can, still pull as fast as possible. If you are not cramping everywhere after the second set, you either went too light or too slow. This will be a heavier weight, challenge yourself
- Your main focus should be to move your hands as fast as possible.
- Chest faces the ground. Do NOT stand up, this would cause you to use your biceps more and your lats less.
- Do not default to your traps.
- Try not to use your hips too much.
Here is a video demonstrating rope pulls:
https://instagram.com/p/
Straight into
Sandbag Carry
We are shooting for 50m so the weight should be close to 65% of your deadlift
TYQ
Sandbag Squats & the Kangaroo
3 sets with 60sec rest
Sandbag squats
We are shooting for 20 reps, but as usual if you can do extra reps go for it.
You will find your groove and see your form improving as the set progresses. Keep tension throughout the movement even if it means cutting the depth. Remember the definition of mobility? You will notice after a few weeks that your ankles collapse less and less on those as you find proper torque.
- The descent is internal torque so focus on your external obliques.
- The sandbag should put you in the correct movement pattern.I am reminding you of what we are looking for but usually the sandbag does it for me
Straight into:
The Kangaroo for 50 meters
That one is fairly simple.Just hop around on the ball of your feet (heels off the ground no matter what) for 15m forward, 15m side ways, 15m sideways facing the other side, 15m backwards.Take small jumps and try to stay as upright as possible
I don’t know about you ladies, but that one burns my quads soooo bad…
TAO
Rear/Side Delt Raises
EMOM 5mns, 5 reps each exercise. Both on the minute.
Max weight for 5 reps on each exercise back to back. Do 5 reps of rear delt raises followed by 5 reps of side delt raises
TYQ
400m Sandbag Carry
Look up some french swear words. You will be glad to have them on hand after 250m. If you didn’t use them while finishing the 400m, go heavier.