James "Gym" Needham
This is not a traditional workout program.
This is a scenario-based training system designed to test how you perform when the work actually matters.
Built to accompany the book: Are You Strong Enough?, this program delivers structured weekly scenarios that challenge your pacing, control, and mental discipline under fatigue.
What This Program Is
Each week includes:
2 structured scenarios performed on separate days
Clear rules, time caps, and scoring methods
Built-in coaching guidance and reflection prompts
A dedicated recovery/preparation day to keep you progressing
Every scenario is designed to expose:
Poor pacing
Loss of control under fatigue
Breakdowns in movement quality
You will not guess your weaknesses—you will see them.
What This Program Is NOT
This is not random programming
This is not high-volume “just get tired” training
This is not meant to replace your current training
This is a supplemental system designed to sharpen performance and reinforce discipline.
How It Works
Perform one scenario at a time, on separate days
Choose your loads and modifications before you begin
Follow the rules—no adjustments mid-scenario
Record your score and review your performance
Each session is a test, not just a workout.
Who This Is For
CrossFit athletes
Functional fitness enthusiasts
Coaches looking for structured test-based training
Anyone who wants to measure more than just effort
What You’ll Need
Basic functional fitness equipment (rower, sandbag, bodyweight movements)
Access to movement demo videos (included in the app)
A willingness to push without losing control
Important
This program is designed to be used alongside the book:
👉 Are You Strong Enough?
The book provides the full framework, rules, and philosophy behind the scenarios.
This program provides the execution with video demos of all the movements.
1 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
5 min cardio (walking, rowing, cycling, etc.) 10 Air Squats 10 Push-Ups 10 Sit-Ups 5 Sandbag Clean & Press (light) 5 Sandbag Front Squats (light)
Conditioning
B
Scenario: Alaska 1: The River
FOR TIME The Workout: Perform the Following Attempt One — 21 Logs 21 Sandbag Hang Cleans 21 Sandbag Thrusters Row 500 meters 21 Bear Crawl Sandbag Pull-Throughs Attempt Two — 15 Logs 15 Sandbag Hang Cleans 15 Sandbag Thrusters Row 500 meters 15 Bear Crawl Sandbag Pull-Throughs Attempt Three — 9 Logs 9 Sandbag Hang Cleans 9 Sandbag Thrusters Row 500 meters 9 Bear Crawl Sandbag Pull-Throughs Time Cap: 20 Minutes WORKOUT INTENT The structure stays the same—but your resources shrink. The first attempt feels manageable. The last attempt happens under fatigue. That’s where the result is decided. Pass / Fail PASS = Completed in under 20 minutes You made it downstream. Not clean—but effective. FAIL = Not completed within 20 minutes You’re still stuck. Cold. Exposed. Out of time. Make sure to record your loads and the time it took you to finish.
Recovery
C
Cool down
Spend some time stretching what you worked today. Or focus on mobility in an area where you need it. Reflection Did you come out too fast on the first row? Where did your pace break down? Breathing or muscular fatigue? Beating The River once is commendable. Beating it with a better score the 2nd time is the true test. Are you up for it?
Prep
A
Banded 7 Shoulder Mobility
Grab a band do the following: 7 Banded Pull Aparts 7 Right up Left Down Pull Aparts 7 Left up Right Down Pull Aparts 7 Palms up external rotation 7 Banded Pass-Throughs 7 Behind the head Banded Tricep ext. 7 Banded Shoulder Presses (Not shown in video)
Movement Flow
B
5 min easy movement (Walking, Rowing, Elliptical etc.) 2 rounds: 10 Air Squats (3-sec down) 10 Hip Hinges 20-sec Plank 5 Prone Back Extensions (hold 3 sec)
Warm up
A
5 min easy movement (Walking, Rowing, Cycling, etc.) 10 Air Squats 10 Hanging Knee Tucks (or modification) 5 Box Jumps (build to working height) 5 Controlled Knee Tucks with pause
Conditioning
B
Scenario: Alaska 2: The Ravine
The Workout: Perform the Following FOR TIME 10 Rounds: 8 Box Jumps 8 Hanging Knee Raises (pause above hips) Time Cap: 10 Minutes WORKOUT INTENT Each round represents gaining another level of the ravine. Early rounds feel manageable. Later rounds test your ability to maintain control under fatigue. This is where most people lose it— not because they can’t do the work, but because they stop doing it well. Pass / Fail PASS = Complete all 10 rounds in under 10 minutes You gained enough height before darkness set in. FAIL = Time cap reached before completion You’re still in the ravine. Light is gone. Make sure to record: Time or rounds completed at time cap Box height Modifications used (if any)
Recovery
C
Cool down
Spend some time stretching what you worked today. Or focus on mobility in an area where you need it. REFLECTION Did your movement break down? Was it grip, breathing, or power output? Did you slow down—or lose control? Most athletes don’t fail because they’re weak. They fail because they lose consistency. Once you have your score test yourself in the future and see if you can do better
Gym Needham
I have been a Nationally Certified Strength and Conditioning Specialist (CSCS) through the NSCA (National Strength and Conditioning Association) since 2018. I am also a CrossFit Level 2 Coach as well as a USA weightlifting level 1 coach.
You’ve built strength. You’ve built conditioning. Now find out what you can actually do with it. Face the scenarios. Follow the rules. Record your results. Learn from what happens—and come back more capable. Don’t just train. Prove to yourself that you’r
Get ARE YOU STRONG ENOUGH? — COMPANION PROGRAM
