TEAM TRAINING

PROGRAMMING

Elite-Level Training. Proven Results.

Whether you’re stepping into your first competition or gunning for a podium finish, our expertly designed programmes meet you where you are—and push you beyond. Built by elite athletes and performance coaches, every track is strategically crafted to deliver real progress, peak performance, and purpose-driven training. From Hyrox and Crossfit to Olympic lifting or functional fitness, this is training without guesswork—just intelligent programming that delivers.

Programmes

Competitor

Built for athletes with big ambitions.

Signature

For intermediate athletes who are ready to level up

Weighting & Strength

The exact strength programme used by Craig Richey.

Hyrox Open

For athletes training for the Hyrox Open division with limited time, but big goals.

Hyrox Pro

For athletes chasing pro-level performance on the Hyrox floor.

teamtrainingprogramming

Functional fitness training for determined EVERYDAY athletes.
→ UK’s #1 Functional Training Platform
→ 10,000+ Community
14 Day Free Trial

Congratulations to our very own Weightlifting Coac

Congratulations to our very own Weightlifting Coach @cxf_weightlifting for becoming the European Masters Weightlifting Champion 2025 🥇

Snatch - 118kg ✅

Clean and jerk - 140kg ✅

13kg clear of second place with more in the tank on both lifts 👀

TEAM TRAINING HYROX PLANS ARE NOW LIVE 🔴⚫️

TEAM TRAINING HYROX PLANS ARE NOW LIVE 🔴⚫️
Two training tracks. One goal: unlock your full potential.

🔴 HYROX PRO PLAN

For athletes ready to train like pros—and race like them.
• £24.99/month
• 14-day free trial
• Experience Level: 4/5
• Average Weekly Training: 6 days
• Daily Training Time: ~105 minutes
• Sessions per Day: 2

Built for athletes aiming to compete at the highest level. This plan is currently peaking athletes for the Hyrox World Championships—but even if you’re not racing in Chicago, it’s a killer 4-week block to elevate your game.

🔴 HYROX OPEN PLAN

For athletes with big goals and limited time.
• £24.99/month
• 14-day free trial
• Experience Level: 2/5
• Average Weekly Training: 5 days
• Daily Training Time: ~60 minutes
• Sessions per Day: 1

Ideal for those who want serious results without the full-time training load. Get strong, fast, and race-ready on your schedule.

⚫️ SEASON OVERVIEW

After this initial block we will begin the following season plan below.

Your season doesn’t end—it evolves. Here’s how we structure the year:

REBUILD PHASE (Jul–Sep):
Build your engine. Aerobic capacity, muscular endurance, and foundational strength.

BUILD PHASE (Oct–Dec):
Add intensity. Convert capacity into power and race-ready strength.

RACE-READY PHASE (Jan–Mar):
Precision matters. Pacing, efficiency, and race-specific efforts.

PEAK PHASE (Apr–Jun):
Time to perform. Sharpen speed, fine-tune execution, and compete with confidence.

Hit the link in our bio and start your 14 Day Trail Now…

😏😏 @aimee_cringle 💅💅💵💵 🎥 @shu

😏😏 @aimee_cringle 💅💅💵💵
🎥 @shutterwod

Final Day…On the beach…LFG 🔥☀️🌊🏖️🏝️ @theisland_games

We’re heading into the final day of Competition

We’re heading into the final day of Competition @worldfitnessproject
Can she do it? @aimee_cringle

Big day here in Malta with @theisland_games in ful

Big day here in Malta with @theisland_games in full swing. 🇲🇹🔥🌴🏊

Workout 3: Fast and furious — 4-minute AMRAPs. Simple movements meant it all came down to pace and precision. Missed reps and sync issues? Costly. 🥵

Workout 4: The Lift. Hang cleans into clean & jerks under the Maltese sunset 🏋️‍♂️🔥

The atmosphere was unreal. #grow #islandgames
🎥 @seanellisoncreative

Big ole shift from the Spanish lads. Keep it up bo

Big ole shift from the Spanish lads. Keep it up boys one more day to go. @aniolekaib @danimall93

“Un día más… ¡vamos con todo!”

🇪🇸😎🔥

Day 2 at @theisland_games and we’re already two

Day 2 at @theisland_games and we’re already two workouts deep
Workout 1: a race to see who could sprint back to the bike the fastest, then suffer!!
Workout 2: hold your pace… on sand. Yep, mostly sand, with load. Sorry (not sorry)
More to come — stay ready! 🕶️☀️🌴🫳

#TheIslandGames #DayTwoDone #SandLegs #BikeChase #TeamWorkMakesTheTanWork

Strong start @worldfitnessproject for @aimee_cring

Strong start @worldfitnessproject for @aimee_cringle ✌️✌️✌️✌️

Proud to programme & partner with @theisland_games

Proud to programme & partner with @theisland_games this year! One of several comps we’re teaming up with in 2025… watch this space! ☀️🧐😎🌴

#TeamWork #ProgrammingDoneRight #TheIslandGames #2025Season #CrossFitComps #FunctionalFitness #Collaboration

@danimall93 is ready to rock & rock. Good luck @wo

@danimall93 is ready to rock & rock. Good luck @worldfitnessproject Dani. Vamos…🇪🇸😎🔥

Let’s go! Big debut for @aniolekaib at @worldfit

Let’s go! Big debut for @aniolekaib at @worldfitnessproject — time to make a statement. Vamos! 🇪🇸🛠️🐂

Best of luck @aimee_cringle in the first showing o

Best of luck @aimee_cringle in the first showing of the @worldfitnessproject 😎🔥🐢. Do what you do best…

She did it! This time last week @wanderlust_pocaho

She did it! This time last week @wanderlust_pocahontas completed the London Marathon! From the early training miles to crossing that finish line with the biggest smile – she’s shown what determination, grit, and heart really look like.

What an epic achievement 👌

Let’s hear it for Jas – Marathon Finisher 2025!

#Marathoner #FirstMarathon #LondonMarathon #ProudMoment #26Point2 #TeamJas

One more day until the next phase of the season be

One more day until the next phase of the season begins. Huge congrats to all our athletes who’ve earned their spot to Semifinals — now it’s time to show up and perform. Let’s go! TT #Semifinals
#TeamTrainingProgramming
#FunctionalFitness
#CrossFitAthlete

Good luck to @aniolekaib as he sets out to punch h

Good luck to @aniolekaib as he sets out to punch his ticket back to the @crossfitgames this weekend.

Vamos

Open 25.3 - Workout Tips and Strategy For time:

Open 25.3 - Workout Tips and Strategy

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

This one’s a grind, with lots of transitions so you’ll need a game plan! Here’s how to we would recommend to attack it:

✅ Smooth & accurate on the Wall Walks – Don’t go out too hot. Smooth, steady reps will save your shoulders for the barbell work.

✅ Manage the Row – The first 50 cals should be pretty fast, and the last 50 should be whatever’s left in the tank. Think purposeful effort aiming to bring the heart rate down on the other movements. Final row → all-out finish. 🫣

✅ Break Up the Barbell–
🏋️‍♂️ Deadlifts (light touch-and-go. 5s would be a good number)
🏋️‍♂️ Cleans (fast singles to keep moving)
🏋️‍♂️ Snatches (maybe a few touch and go reps or sets but then straight into steady singles, avoid burnout)

✅ That last row is mental. Breathe, push, empty the tank!

Aim for transitions to be quiet fast on this workout because there’s lots of them. If you rest or take too long each transition you’ll just be leaking away time. Remember, don’t think you have slowed or failed when doing singles on the bar. As long as you keep churning out reps your doing good!

Good luck team 🥊

Open 25.2 - Workout Tips and Strategy 😎 ⏳ Fo

Open 25.2 - Workout Tips and Strategy 😎

⏳ For Time (12-Minute Cap)

21 Pull-Ups
42 Double-Unders
21 Thrusters (Weight 1: 95/65 lb | 43/29 kg)

18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (Weight 2: 115/75 lb | 52/34 kg)

15 Bar Muscle-Ups
30 Double-Enders
15 Thrusters (Weight 3: 135/95 lb | 61/43 kg)

This workout is a test of gymnastics endurance, barbell cycling, and your willingness to pick up the bar before you want to. The thruster weight increases as your pulling strength fades, so efficiency is everything. Depending on your ability, you’ll either be able to push the pace early and adjust during the later part of the workout, or you’ll need to break up from the start to avoid burning out.

✅ Pacing – Don’t Redline Early
The first set of pull-ups and thrusters will feel “easy.” Don’t go out too hot. Even if you’re breaking up, you should still aim to move through the first round quickly.

✅ Pulling Progression – Manage Fatigue
21 pull-ups → 18 chest-to-bars → 15 bar muscle-ups is sneaky volume. If you did this last time and made it to the bar muscle-ups, you’ll remember how difficult they felt. Break early to avoid grip failure before muscle-ups.

✅ Double-Unders – Stay Smooth
These are small sets, so aim for unbroken.
Relax your shoulders—you need them fresh for gymnastics and thrusters.

✅ Thrusters – Know Your Limits
95/65 lb: Unbroken or 11-10 if needed.
115/75 lb: Quick sets (9-9 or 10-8).
135/95 lb: Big sets aren’t essential here. Small, consistent sets are better than big sets with massive breaks.

✅ Transitions – Move With Purpose
No wasted time. Pick up the rope, step to the bar, and start.

✅ Final Thrusters = Full Send
The last bar is where this workout is won. If you have anything left, push here.

Smooth is fast. Smart reps will beat early fatigue. Stay in control and finish strong.

#CrossFitOpen #25point2 #SendIt

Open 25.1 – Game Plan & Strategy 🔥 Workout:

Open 25.1 – Game Plan & Strategy 🔥

Workout:
⏳ 15-Minute AMRAP
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-ft walking lunge (2 x 15 ft)
After each round, add 3 reps to the burpees & clean-to-overheads.
💪♀ 35-lb (15-kg) | ♂ 50-lb (22.5-kg)

This one’s gonna hurt—but that’s the point. You don’t want to finish thinking, “That was okay.” Push the pace, especially on the burpees, because that’s where this workout is won.

Strategy Points:
✅ Burpees – Stay low & efficient. Find a rhythm that keeps you moving.
✅ Clean & Jerks – Don’t burn out one arm too soon. Switch early & stay smooth.
✅ Lunges – Don’t go slow, but use them as controlled recovery before hitting burpees again.
✅ Grip Tip – Wear Sweat bands to reduce sweat buildup and minimize chalk breaks.
✅ Heart rate spike – Ensure you raise your heart rate adequately in your warm up because you’ll be performing double digit burpees before you know it.
✅ Don’t dip too deep – If you’re push jerking on the dumbbells ensure you dip and catch is short and sharp not slow & deep 😜

Pace with purpose, push the burpees, and send it! 🚀 #CrossFitOpen #25point1 #EarnYourReps #tt

@aniolekaib 🥇 @picsil_sport 👏🏻👏🏻👏🏻👏🏻😎

Load More Follow on Instagram

Contact Us

Please reach out if you have any questions at: info@teamtrainingprogramming.com