GOAL: “In Competition” Training focused on supporting competition and avoiding interference in movement patterns.

PHASE CONTEXT & INTENT

The competition phase is training that helps athletes maintain a high level of fitness during competition but tries to avoid movement pattern overuse & always considers the competing athletes in the class notes.

There are two stages of the competition phase:

1. The Open. Training during the Open will have a lot of focus and care on Thursday, Friday & Monday. Our goal is to help keep the gym running during the open with good workouts but also help athletes who are focusing on the open to have workouts that won’t interfere with the Open workouts.

2. The Quarter Finals. Training after the Open will be much like a transition phase however when we approach the quarter finals week we will be mindful of certain movements and avoid excessively stressful workouts.

This phase is about maintaining high levels of fitness and being mindful of athletes competing.

TESTS:

The Open & The Quarter Finals

PROGRAMMING THROUGH THE OPEN:

Regular programmed workouts every day all throughout the Open

Workouts on Thursdays will avoid high volume lower or upper body

Open workouts gym-wide on Fridays.

ELEMENTS OF THE CYCLE

Strength: 1-2 Sessions / Week, varied and focused on maintenance.

Metcons: Varied & Many Machine based workouts to help reduce the strain on joints but maintain a good level of aerobic fitness.

What You’ll Feel

• Strong but not crushed
• Challenged but not fried
• Ready when it counts

This phase is about precision.
It’s about being intentional.
It’s about respecting the season.

And whether you’re chasing a Quarterfinals spot or just chasing your best version of yourself — you’re training in an environment designed to support performance.

Remember:

Competition season isn’t about doing more.
It’s about doing the right things at the right time.

Show up.
Trust the plan.
Lean into the energy.

Let’s make this season count. 💪