Strength & Skill Class Cycles FOR 2025
Our Strength & Skill program has been built and improved over the past 13 years to help you get stronger, faster and more skilled, no matter where you are starting from.
Here’s how to get the most out of it:
🏋️♀️ Aim for 3 classes a week (Monday to Wednesday)
🚀 Missed one? Catch up on Thursday or Friday, or use Open Gym time.
💥 Pair it with PureFit or WODFit to build a strong balanced foundation.
This 12-month program takes you through different phases:
First up: Strength-building to set your base
Then: Technique cycles to master movements like Snatch, Clean & Jerk, Pull-Ups and Muscle-Ups
Next: High-volume training to improve speed, reps and endurance
Finally: We focus on advanced skills and fun stuff. Think Rope Climbs, Tyre Flips and Handstand Walks
Every movement is planned with purpose. Each cycle builds on the last, and with consistency you will become a stronger more confident version of yourself.
Cycle 1
Phase 1 - Building Strength
8 weeks from May - June
During this cycle we’ll dedicate 1 week of testing, followed by 6 weeks of focused training and concluding with another 1 week of testing.
This program highlights Hypertrophy training for Back Squats, Bench Press, and Deadlifts, which are great for building strength endurance and for fat loss.
In addition to these primary lifts, we incorporate accessory exercises to target shoulder, hip, and core strength. Furthermore, working on improving speed and efficiency on Rowers, Skis, and Assault Bikes to enhance overall performance.
Cycle 2
Phase 1 - Building Strength
8 weeks from July - August
During this cycle we’ll dedicate 1 week of testing, followed by 6 weeks of focused training and concluding with another 1 week of testing.
Cycle 2 moves into a Power Cycle, focused on developing our top end strength for Front Squats, Strict Press and Clean Pulls to prepare you for Clean and Jerks in Cycle 3.
To complement these movements, accessory movements will be added to focus on strengthening the shoulders, hips & core.
Cycle 3
Phase 2 - Learning Technique
8 weeks from September - October
During this cycle we’ll dedicate 1 week of testing, followed by 6 weeks of focused training and concluding with another 1 week of testing.
Having developed strength in Cycle 2 for the clean and jerk specifically, proper techniques will be learnt for the Squat Clean and Split Jerk, which are done on separate days.
Strict gymnastics exercises will be introduced, such as strict pull ups, strict handstand push ups and strict toes to bar. This prepares you for the kipping variations in Cycle 4. Additionally overhead squat strength work will be incorporated to prepare you for snatches in Cycle 4.
Cycle 4
Phase 2 - Learning Technique
8 weeks from November - December
During this cycle we’ll dedicate 1 week of testing, followed by 6 weeks of focused training and concluding with another 1 week of testing.
Continuing to build on from what was learnt in Cycle 3, Cycle 4 transitions into combining the Clean & Jerk. Moreover, we advance our gymnastics training from strict movements to the kipping variations. With the strength gained from Overhead Squats in Cycle 3, you should now feel confident to delve into learning the Squat Snatch technique.
Cycle 5
Phase 3 - Building Volume
10 weeks from January - March
Having mastered the technical movements, it’s time to focus on increasing repetitions at a faster pace and performing under fatigue.
Cycle 6
Phase 4 - Functional Fitness
5 weeks from mid March - April
In this cycle, you will maintain the weightlifting and gymnastics which can now be done efficiently, as well as learning all odd movements such as Rope Climbs, Handstand Walks, Tyre Flips, Sledgehammer hits, Handstand Walk and Pistol Squats etc.
Additionally, Plyometrics will be incorporated to activate our fast-twitch fibers and engage in strongman-style workouts to enhance our functional strength for everyday life.
