Perform Program
Perform is ideal for those wanting to perfect their skills and become more competitive in functional fitness, whether that be for competition or daily trainingThroughout this advanced functional training programme you will be exposed to higher threshold mixed modal training and more complex gymnastic/weightlifting movements.
| Days per week | 5 |
| Workout length | 60 - 90 min |
| Level | Intermediate+ |
| Training style | Functional Training (including gymnastics) |
| Type | Rolling |
Overview
The Perform Program involves a 6-day training week, with each day prioritising a specific area of overall functional fitness.
Within the program, 3 sessions are dedicated to building a foundation of strength across muscular power, endurance and isometric strength. Another session is exclusively focused on elevating aerobic capacity, directly benefiting cardiovascular fitness and endurance.
Additionally, there is the inclusion of a mixed modal session, which integrates a variety of exercises from various modalities, promoting comprehensive fitness and functional movement. Finally, the program offers an optional active recovery session designed to facilitate overall recovery and enhance mobility. During this session, participants engage in low-intensity exercises, contributing to their recuperation and mobility improvement.
The program requires a generally elevated skill level from the Train Program, with the inclusion of a variety of Olympic Lifting movements and exercises such as Double Unders in addition to Gymnastic movements. The Perform program provides the tools needed to compete at a high level in events such as HYROX, Turf Games, NFG, ATHX etc.
Goals
Build Strength, Progress Skills & Competition Performance
KPI’s
5RM Bench Press
3RM Power Cleans
3RM Clean Pull
1RM Box Squat
30 minute Aeroibic Test
Gymnastics
Best if you want to:
Gain a competitive edge on the competition floor, designed for you to excel in competitions such as ATHX & Turf Games. Build a robust physique and a formidable engine.
You can start at any time, as this is an ongoing program designed to develop all-round athletic performance. If you’re coming off a break, ease in gradually.
Yes, the program is designed to build a well-rounded athlete, making it perfect for CrossFit-style training or hybrid competitions
Yes, our dedicated coaching team is available for questions or guidance.
Yes, the PERFORM program is designed with flexibility in mind, so you can run it alongside other training, but here’s what to keep in mind:
When Combining PERFORM with Other Training:
Avoid Overloading:
If you’re training for something specific (e.g., CrossFit, a race, etc.), ensure that the other training sessions don’t interfere with your recovery or performance in the PERFORM program.
Add Skill-Based Training:
You can easily add skill work (e.g., gymnastics, mobility, flexibility) alongside PERFORM, as long as the intensity doesn’t clash with your recovery.
Endurance Training:
If you’re doing endurance work (e.g., running, cycling), try to separate it from your higher-intensity PERFORM sessions to avoid burnout. Light, steady-state cardio is fine, but high-intensity or long-duration sessions might need to be balanced with proper rest.
Recovery is Key:
You can add other sports or activities, but make sure you’re paying close attention to how your body feels. Overtraining or insufficient recovery can hurt your progress.
Periodize for Specific Goals:
If you’re preparing for a competition or event, you might want to adjust the PERFORM program’s intensity or volume depending on the timing of your event and how much extra training you're adding in.