Prepared

Fixed-Length Programs

Target yourweaknesses.

Focused training blocks designed to improve a specific area of your fitness. Choose your goal. Follow the structure. Make measurable progress.

Athlete competing on a HYBRIDX treadmill under the finish-time screen

8 programs

Athlete at the bottom of a heavy back squat

Strength

6 Week Squat Block V2

Build lower-body strength with a progressive back squat program and supporting accessory work across six focused weeks.

6 weeks
3 sessions per week
45 min
€30 one-off
View program
Athlete holding a handstand walk position in the gym

Gymnastics

Handstand Walk for Beginners

Build balance, confidence and control through progressive handstand drills designed to help you take your first steps or improve your current capacity.

4 weeks
2 sessions per week
20 min
€20 one-off
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Athlete performing ring work in the gym

Gymnastics

12 Sessions to Increase Ring Muscle Up Capacity

Increase ring muscle-up volume and capacity through progressive gymnastics work and supporting strength sessions. Designed for athletes who can already perform ring muscle-ups.

12 sessions
2 sessions per week
30 min
€20 one-off
View program
Group of athletes running together on a gravel path

Running

5K Run Program

Run your fastest 5K with two structured sessions per week: target-pace intervals and a progressive aerobic run.

10 weeks
2 sessions per week
60 min
€20 one-off
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Athletes working on Concept2 machines in the gym

Conditioning

‘Mikkos Triangle’ Progressions: 9 Sessions

Build your capacity across the rower, SkiErg and BikeErg through nine progressive sessions, culminating in the 40-minute Mikkos Triangle test.

9 weeks
1 session per week
45 min
€9 one-off
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Athlete pushing through a hard cardio effort

Conditioning

Cardio Crusher: C2 Bike

Improve your 20-minute BikeErg power with 16 training sessions, an initial test and a final re-test to measure progress.

6 weeks
3 sessions per week
€20 one-off
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Two athletes recovering together after a hard training session

Accessory

Bodyweight Core

Build core strength using bodyweight and common home equipment. Short sessions can be completed alone or added to your regular training.

6 weeks
3 sessions per week
20 min
€15 one-off
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Athlete holding an L-sit position on parallel bars in the gym

Accessory

Advanced Core

Develop advanced core strength through challenging movements and gym-based equipment, building on the foundations of Bodyweight Core.

6 weeks
3 sessions per week
15 min
€15 one-off
View program

Built to work alongside your training.

Most Fixed-Length Programs are designed to either stand alone or complement your existing Prepared programming. Check the individual program page for recommended training frequency and equipment requirements.

Not surewhere to start?

Choose the area of your fitness that currently needs the most attention.