One Program. Four Options
Our program features four distinct tracks that share the same skill progression template, allowing you to seamlessly customize each day to your goals, available equipment, and free time. With intelligent progressions, intuitive scaling, and detailed instructions, feel comfortable knowing that BRKR will meet you where you are, whether you are an aspiring CrossFit athlete with a full gym at your disposal or a board room warrior working out in your living room, and help you get to you to where you want to be.
Brkr WOD.
Demanding and effective. BRKRwod is our flagship track born out of 10+ years of writing workouts for CrossFit affiliates. Commit to 5 to 6 hours a week and get extremely fit.
Program Details
Session Duration / 60 Minutes
Training Days Per Week / Programmed daily
Who is it for / Anyone who wants to get really fit
Equipment / Pull up bar, a barbell with plates, dumbbells, & rings.
BRKR anywhere.
No equipment? No problem. A limited equipment version of the BRKRWOD that meets you where you are. Extremely versatile. Extremely potent. Get fit, anywhere.
Program Details
Session Duration / 60 Minutes
Training Days Per Week / Programmed daily
Who is it for / Anyone who wants to get really fit
Equipment / Dumbbells, a sandbag, somewhere to do pull ups
rockBRKR.
More weightlifting. More conditioning. More suffering. RockBRKR adds 8+ hours of weekly volume to the BRKRwod with detailed instructions to help you prioritize your weaknesses.
Program Details
Session Duration / Multiple 90+ minute sessions
Training Days Per Week / 6 Days a Week
Who is it for / Experienced competitive CrossFit athletes
Equipment / The more, the better.
BRKR builder.
Strength takes time. Jump start the process with BRKRbuilder. Performed either as an addon-on or as a replacement for BRKRwod to add strength, size, & power without sacrificing your conditioning.
Program Details
Session Duration / 60-90 Minutes
Training Days Per Week / 5 Days, One Optional
Who is it for / Athletes limited by their strength
Equipment / Everything from BRKRwod, as well as a sandbag and rower.
The BRKR Training Template:
The BRKR training template, or macrocycle, is anchored around the CrossFit season, Our program optimizes training through self-regulation and a focus on skill development.
Skill Biased Programming
The Breaker Template is focused on
The Mesocycle
Breaker Mesocycles are 54 days in length and provide structure to the macrocycle by highlighting a specific movement or skill. For instance, we may spen
Test Week
Each nine day block features six training days.
Chosing a Track
Each nine day block features six training days.
The Microcycle
Each microcycle is nine days long and is composed of five different styles of workouts: Training, testing, competition, recovery , & skill. allows athletes to regulate their training.
Training Days
Each nine day block features six training days. Expect a variety of met-cons to practice pacing and pushing accompanied by CrossFit specific skill development. Consider training days practice.
Competition / Testing Days
Each nine day block includes either a Competition Day or a Testing Day. Put your training to the test and strategize to maximize your performance. It’s game day!
SKill Days
Each nine day block includes one skill day. Dial back the intensity and focus on moving well.
Recovery Days
Each block contains one recovery day.
Individual Sessions:
Each session is cohesively planned with four distinct blocks - Warm, mechanics, consistency, and intensity, designed to maximize the training potency while minimizing injury.
Warm Up
The warm up introduces the day’s movement patterns and provides time self-assessment. Ease into your training and work through any mobility restrictions. Think: Air squats, push ups, and cardio.
Mechanics
Use the mechanics section Time dedicated to technical improvement. Learn or relearn CrossFit with specific skills a drill, such as: Barbell drills, monster walks, and hollow holds.
Consistency
Focused CrossFit practice with strength volume , non-tested gymnastics , and bodybulding style accessory exercises. This is where you will find 5x5 Squats and Gymnastics EMOMs
Intensity
The scored component of each day featuring Metabolic conditioning, max lifts, and gymnastics tests.