by tom MCADAM
26/01/23
Programme Overview
The start of 2023 sees a bit of a shift in the Basis programme. The structure for the week’s training is as follows:
Monday Force
Lower body strength, higher rep squats and single leg exercises
Tuesday Energy
Short to moderate length intervals. Cardio only (row, ski, bike, run)
Wednesday Work
CrossFit Open workouts
Thursday Force
Full body strength, deadlifts and bench press + assistance
Friday Energy
Moderate intervals. Cardio + functional movements
Saturday Work
As usual - longer, harder partner workouts
Sunday Force
Upper body strength, vertical and horizontal push and pull, odd movements and core work. Higher reps.
Sunday Energy
Long aerobic session, mostly cardio + some functional elements
Force Programme:
The strength training for the start of the year is focussing on volume, which means you’ll be doing higher rep sets.
The squats started with sets of 12-10-8-10-12. From there, the reps will be progressively going lower as the weight increases and we’ll end up with sets of 5-3-1-3-5.
For the deadlifts and bench press, we’re using what’s called an escalated density training (EDT) format. This is an EMOM format:
5 rounds
Min 1: Deadlift
Min 2: Bench Press
Min 3: Rest
Here we’ll be increasing the reps and volume over the course of the next few weeks, keeping the weight roughly the same. We’ll start with sets of 6 and aim to build up to sets of 10.
Sunday's session will be less progressive and focus more on functional body-building training to looks after your joints and develop lean muscle.
Energy programme:
Tuesday's session involves 3 sets of intervals: 30 second intervals; 1 minute intervals and 2 minute intervals. The 30 second intervals will help you develop power and anaerobic fitness while the longer intervals will help you build the ability to sustain higher speeds.
The goal with this session will be to increase your power output on the 30 second intervals while holding your pace consistent on the longer intervals as we increase the number of working intervals.
Friday's session is an interval weight training (IWT) structure mixing dumbbell movements with sprints on the rower, ski and bike. The goal here is to try to maintain good form and pace on your sprints while fatigued from the dumbbell exercises.
Sunday's session focuses on aerobic capacity with longer, lower intensity pieces on the ergs.
Week 1:
Monday Force
A. Back Squat - 12-10-8-10-12
*Start at around 50-60% of your 1RM and build from there. Second sets of 10 and 12 at the same weight as the first sets.
B1. Front Foot Elevated (FFE) Split Squats - 3x6/6
B2. Single Leg (SL) RDL - 3x6/6
*Moderate weight. Focus on quality of movement.
C. Nordic Hamstring Curls - 3x6+
Tuesday Energy
A. 4x 30 seconds work / 30 seconds rest
Rest 1 min
B. 4x 1 minute work / 1 minute rest
Rest 1 min
C. 4x 90 seconds work / 90 seconds rest
Do parts A, B and C on different machines if you can (row, ski, bike).
Wednesday Work
CrossFit Open Workout 17.1
For time:
10 DB Snatches (22.5/15)
15 Burpee Box Jump Overs
20 DB Snatches (22.5/15)
15 Burpee Box Jump Overs
30 DB Snatches (22.5/15)
15 Burpee Box Jump Overs
40 DB Snatches (22.5/15)
15 Burpee Box Jump Overs
50 DB Snatches (22.5/15)
15 Burpee Box Jump Overs
*20 minute time cap
Thursday Force
A. 15 minute EMOM
1. Deadlift - 4x6, 1x AMRAP
2. Bench Press - 4x6, 1x AMRAP
3. Rest
*Start at ~ your 10RM weight for both. On the first 4 rounds, do 6 reps of each. On the 5th round, do as many (good) reps as possible on each.
B. 3 rounds, I go, you go with a partner
15 Heel Raised Goblet Squats
15 Kettlebell Swings
C1. Chin-ups - 3x6
C2. Deficit Push-ups - 3x6
C3. Hanging Leg Raises - 3x10
Friday Energy
Every 5 mins
A. 3 Rounds
8 Devils Press
Row 500/450m
B. 3 rounds
8 Clusters
Bike 1000/900m
Cap each round at 3 minutes. Aim for the same time on each round and push the row / bike!
Saturday Work
in teams of 3:
Row 2000m, then:
2 Rounds
45 GTOH - 60/40kg
75 Pull Ups, then:
1 Round
45 Clusters
75 Toes to Bar
Sunday Force
A. Kneeling windmill- 3x5/5
B1. Seated DB Shoulder Press- 3x 8/8
B2. One Arm Archer rows- 3x8/8
C1. DB Floor Press- 3x15
C2. DB Bent Over Rows- 3x10
D. AB Complex - 3 rounds
10 V- ups/ 10 tuck ups/ 10 alt v-ups
Sunday Energy
4 x 10 min Blocks
A. Run 1350m + Hang AMRAP
B. Row 1500m + Farmers carry for remaining
C. Ride 3000m + Hang AMRAP
D. Ski 1500m + Farmers carry for remaining
Week 2:
Monday Force
A. Back Squat - 10-8-6-8-10
*Sets of 10 and 8 at the same weight as 10 and 8 from Week 1. Set of 6 is heavier.
B1. Front Foot Elevated (FFE) Split Squats - 3x6/6
B2. Single Leg (SL) RDL - 3x6/6
*Moderate weight. Focus on quality of movement. Same as last week.
C. Nordic Hamstring Curls - 3x6+
*Same as last week
Tuesday Energy
A. 4x 30 seconds work / 1 minute rest
Rest 1 min
B. 4x 1 minute work / 1 minute rest
Rest 1 min
C. 4x 2 minutes work / 90 seconds rest
Do parts A, B and C on different machines if you can (row, ski, bike).
*Rest periods on Part A have increased by 30s. Aim to go harder this week! The working interval on Part C have increased to 2 mins and the rest remains at 90s. Try to maintain your pace from last week.
Wednesday Work
CrossFit Open Workout 18.5
7 minute AMRAP
3-6-9-12-15-...
Thrusters 42.5kg/30kg
Chest to bar pull-ups
Thursday Force
A. 15 minute EMOM
1. Deadlift - 4x6+, 1x AMRAP
2. Bench Press - 4x6+, 1x AMRAP
3. Rest
*If your AMRAP set last week was 10+ reps, add weight. If it was 10 reps or less, stay on the same weight and add 1 rep to each set.
On the first 4 rounds, do 6+ reps of each. On the 5th round, do as many (good) reps as possible on each.
B. 3 rounds, I go, you go with a partner
15 Heel Raised Goblet Squats
15 Kettlebell Swings
C1. Chin-ups - 3x6+
C2. Deficit Push-ups - 3x6+
C3. Hanging Leg Raises - 3x10
*Add a rep to chin-ups and push-ups if you can
Friday Energy
Every 5 mins
A. 3 Rounds
8 Clusters
Row 500/450m
B. 3 rounds
8 Devils Press
Bike 1000/900m
Cap each round at 3 minutes. Aim for the same time on each round and push the row / bike!
*Only change on last week is that the combinations of DB movements and machines have swapped.
Saturday Work
A. 10 minute AMRAP
10 Toes to Bar
10 Snatches- 42.5/30kg
Rest 5 mins
B. 10 minute AMRAP
10 Burpee Box Jumps
10 Push Press- 42.5/30kg
Sunday Force
A. Kneeling windmill- 3x5/5
B1. Seated DB Shoulder Press- 3x 8/8
B2. One Arm Archer rows- 3x8/8
C1. DB Floor Press- 3x15
C2. DB Bent Over Rows- 3x10
D. AB Complex - 3 rounds
10 V- ups/ 10 tuck ups/ 10 alt v-ups
*Same as last week
Sunday Energy
4 x 10 min Blocks
A. Run 1600m + Hang AMRAP
B. Row 2000m + Farmers carry for remaining
C. Ride 4000m + Hang AMRAP
D. Ski 2000m + Farmers carry for remaining
*We've increased the distance on each interval. Cap each cardio element at 8 minutes. If you can't hold a 2:00 pace on the row, ski or bike (while keeping effort level moderate), reduce the distance target.
Week 3:
Monday Force
A. Back Squat - 8-6-4-6-8
*Sets of 8 and 6 at the same weight as 8 and 6 from Week 2. Set of 4 is heavier.
B1. Front Foot Elevated (FFE) Split Squats - 3x6/6
B2. Single Leg (SL) RDL - 3x6/6
*Moderate weight. Focus on quality of movement. Same as last week.
C. Nordic Hamstring Curls - 3x6+
*Same as last week
Tuesday Energy
A. 4x 30 seconds work / 1 minute rest
Rest 1 min
B. 5x 1 minute work / 1 minute rest
Rest 1 min
C. 4x 2 mins work / 90 seconds rest
Do parts A, B and C on different machines if you can (row, ski, bike).
*Only change here is that we've added a 5th interval to part B. Try to maintain the same pace as last week!
Wednesday Work
A. Ring Muscle-up workshop/ technical practice
B. CrossFit Open Workout 15.3
14 min AMRAP
7 Muscle-ups
50 Wall Balls
100 Double-unders
Thursday Force
A. 15 minute EMOM
1. Deadlift - 4x6+, 1x AMRAP
2. Bench Press - 4x6+, 1x AMRAP
3. Rest
*If your AMRAP set last week was 10+ reps, add weight. If it was 10 reps or less, stay on the same weight and add 1 rep to each set.
On the first 4 rounds, do 6+ reps of each. On the 5th round, do as many (good) reps as possible on each.
B. 3 rounds, I go, you go with a partner
15 Heel Raised Goblet Squats
15 Kettlebell Swings
C1. Chin-ups - 3x6+
C2. Deficit Push-ups - 3x6+
C3. Hanging Leg Raises - 3x10
*Add a rep to chin-ups and push-ups if you can
Friday Energy
Every 5 mins
A. 3 Rounds
12 Double DB Thrusters
Row 500/450m
B. 3 rounds
12 Double DB Hang Snatch
Bike 1000/900m
Cap each round at 3 minutes. Aim for the same time on each round and push the row / bike!
*The DB movements are now simpler but with higher reps. Can you maintain pace on your sprint?
Saturday Work
In Pairs
Part A
10 min AMRAP
1-2-3-4-5-...
Pull-ups
Clean and Jerks 80/60kg
Rest 5 mins
Part B
15 min AMRAP
8 Deadlifts 60/80kg
10 Press Ups
12 Box Jump Overs
Sunday Force
A. Kneeling windmill- 3x5/5
B1. Seated DB Shoulder Press- 3x 8/8
B2. One Arm Archer rows- 3x8/8
C1. DB Floor Press- 3x15
C2. DB Bent Over Rows- 3x10
D. AB Complex - 3 rounds
10 V- ups/ 10 tuck ups/ 10 alt v-ups
*Same as last week
Sunday Energy
4 x 10 min Blocks
A. Run 1600m + Hang AMRAP
B. Row 2000m + Bear Crawl
C. Ride 4000m + Hang AMRAP
D. Ski 2000m + Bear Crawl
*We've swapped in bear crawls for farmers carries. Cap each cardio element at 8 minutes. If you can't hold a 2:00 pace on the row, ski or bike (while keeping effort level moderate), reduce the distance target.
Week 4:
Monday Force
A. Back Squat - 6-4-2-4-6
*Sets of 6 and 4 at the same weight as 6 and 4 from Week 3. Set of 2 is heavier.
B1. Front Foot Elevated (FFE) Split Squats - 3x6/6
B2. Single Leg (SL) RDL - 3x6/6
*Moderate weight. Focus on quality of movement. Same as last week.
C. Nordic Hamstring Curls - 3x6+
*Same as last week
Tuesday Energy
A. 4x 30 seconds work / 1 minute rest
Rest 1 min
B. 5x 1 minute work / 1 minute rest
Rest 1 min
C. 5x 2 mins work / 90 seconds rest
Do parts A, B and C on different machines if you can (row, ski, bike).
*Only change here is that we've added a 5th interval to part C. Try to maintain the same pace as last week!
Wednesday Work
CrossFit Open Workout 21.3
For time:
15 Front Squats 40/30
30 Toes to Bar
15 Thrusters 40/30
Rest 1 minute
15 Front Squats 40/30
30 Chest to Bar Pull Ups
15 Thrusters 40/30
Rest 1 minute
15 Front Squats 40/30
30 Bar Muscle Ups
15 Thrusters 40/30
Rest 1 minute
Time Cap: 15 minutes
Then (Workout 21.4)
For Max Load
1 Dead Lift
1 Clean
1 Hang Clean
1 Jerk
Time Cap: 7 minutes
Thursday Force
A. 15 minute EMOM
1. Deadlift - 4x6+, 1x AMRAP
2. Bench Press - 4x6+, 1x AMRAP
3. Rest
*If your AMRAP set last week was 10+ reps, add weight. If it was 10 reps or less, stay on the same weight and add 1 rep to each set.
On the first 4 rounds, do 6+ reps of each. On the 5th round, do as many (good) reps as possible on each.
B. 3 rounds, I go, you go with a partner
15 Heel Raised Goblet Squats
15 Kettlebell Swings
C1. Chin-ups - 3x6+
C2. Deficit Push-ups - 3x6+
C3. Hanging Leg Raises - 3x10
*Add a rep to chin-ups and push-ups if you can
Friday Energy
Every 5 mins
A. 3 Rounds
12 Double DB Hang Snatch
Row 500/450m
B. 3 rounds
12 Double DB Thrusters
Bike 1000/900m
Cap each round at 3 minutes. Aim for the same time on each round and push the row / bike!
*We've swapped the DB movements again!
Saturday Work
In pairs:
25 minute AMRAP
20 Power Cleans- 60/80
30 Box Jump Overs
40 Cal Row
Sunday Force
A. Kneeling windmill- 3x5/5
B1. Seated DB Shoulder Press- 3x 8/8
B2. One Arm Archer rows- 3x8/8
C1. DB Floor Press- 3x15
C2. DB Bent Over Rows- 3x10
D. AB Complex - 3 rounds
10 V- ups/ 10 tuck ups/ 10 alt v-ups
*Same as last week
Sunday Energy
4 x 10 min Blocks
A. Run 1600m + Hang AMRAP
B. Row 2000m + Bear Crawl
C. Ride 4000m + Hang AMRAP
D. Ski 2000m + Bear Crawl
*Same as last week. Cap each cardio element at 8 minutes. If you can't hold a 2:00 pace on the row, ski or bike (while keeping effort level moderate), reduce the distance target.
By tom MCADAM
Published 26/01/23
