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paradox 12 weeks CrossFit Cycle

PARADOX performance

Functional Fitness, Bodybuilding, Functional Training
Coach
PEDRO TIRADO

This program is specifically designed for advanced CrossFit athletes who are preparing for regional competitions or aiming to significantly enhance their performance in the CrossFit Open. It's ideal for those who have a solid foundation in fundamental CrossFit movements and are looking to push the limits of their physical and mental capabilities.Why choose this program over others?Tailored Intensity and Structure: Unlike generic fitness programs, this training regimen is meticulously structured into three phases to progressively build strength, enhance skills, and fine-tune competition readiness, ensuring athletes peak at the right time. Competition Focus: Directly incorporates elements of CrossFit competitions, including Hero and Open workouts, preparing athletes for the specific challenges they will face in competitive settings.Comprehensive Development: Focuses not only on physical training but also includes strategic recovery and mental preparation, offering a holistic approach to competition readiness.Expert Guidance: Crafted with insights from seasoned CrossFit trainers, ensuring workouts are both safe and effective, maximizing performance while minimizing the risk of injury.

$30
Get paradox 12 weeks CrossFit Cycle
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Structured Progression
The program is carefully divided into three phases, each designed to build upon the last, ensuring continuous improvement in strength, endurance, and skill.
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Competition Preparation:
Includes specific workouts that replicate the intensity and challenges of real CrossFit competitions, such as Hero and Open workouts, which helps athletes become accustomed to the competition environment.
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Peak Performance Timing
The tapering strategy in the final weeks ensures that athletes reach their physical and mental peak exactly when it matters most, during their competitive events. Holistic Approach: Beyond just workouts, the program integrates recovery techniques and mental conditioning to enhance overall performance and ensure athletes are well-prepared in all aspects.
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Expert-Designed
Developed with input from experienced CrossFit athletes, the program uses proven methods to safely increase workout intensity and complexity, reducing the risk of injury while maximizing gains.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
barbell // DBS // rowing // pull ups bars // rings // box jumps // standards CrossFit gym and Global Gyms
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

snatch warm up

3 x 5

B

Snatch Pull

4 x 5 @ 60 %

C

Snatch

5 x 3 @ 60, 60, 70, 72, 75 %

D

Overhead Squat

3 x 5 @ 80 %

E

Back Squat

4 x 8 @ 75 %

F

Romanian Deadlift

3 x 10

G

Leg Press

3 x 12

H

Sprint

10 x 200

Monday
Week 1 Day 2

A

dynamic warm up

3 x 5

3 Rounds for Time

B

20 Calorie Assault Bike 15 Cleans (135/95 lbs) 10 Strict Handstand Push-ups

C

muscle up warm up

3 x 5

D

Ring Muscle Up

5 x 3

E

Bench Press

4 x 8 @ 70 %

F

Pull-Up

4 x MAX

G

DB Shoulder Press

3 x 10

H1

Lat Pulldown

3 x 15

H2

Seated Row

3 x 15

I1

DB Bicep Curls

3 x 10

I2

Barbell Bicep Curl

3 x 10

I3

Hammer Curl

3 x 10

J1

Skull Crushers

3 x 10

J2

Tricep Pushdown

3 x 10

J3

DB Overhead Tricep Extension

3 x 10

K1

hanging leg raise

4 x 15

K2

cable crunch

4 x 20

K3

BOSU Plank

4 x 1:00

K4

KB Russian Twist

4 x 20

Tuesday
Week 1 Day 3

A

HYROX Warm up

For Time

B

Description: 800m Run 50 Thrusters (95/65 lbs) 30 Pull-ups 50 Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lbs, alternating) 800m Run

AMRAP 20 minutes

C

10 Box Jumps (24/20 in) 15 Kettlebell Swings (53/35 lbs) 20 Double-unders

Wednesday
Week 1 Day 4
Thursday
Week 1 Day 5

A

dynamic warm up

3 x 5

CrossFit Style Workout: Ladder

B

1 to 10 and back down to 1 rep of: Deadlifts (225/155 lbs) Burpees over the bar

C1

Incline DB Bench Press

3 x 15

C2

Bent Over DB Row

3 x 15

D1

Dip

3 x 15

D2

Chin-Up

3 x 15

E1

DB Bicep Curls

3 x 15

E2

Tricep Rope Pulldowns

3 x 15

F1

Barbell Bicep Curl

3 x 10

F2

Close Grip Bench Press

3 x 10

Friday
Week 1 Day 6

A

HYROX Warm up

Chipper

B

100 Double-unders 80 Wall Balls (20/14 lbs) 60 Alternating Pistols 40 Kettlebell Swings (53/35 lbs) 20 Burpee Box Jump Overs (24/20 in)

C1

KB Russian Twist

4 x 20

C2

BOSU Plank

4 x 1:00

C3

cable crunch

4 x 20

C4

hanging leg raise

4 x 15

Saturday
Week 2 Day 0

A

Rowing

1 x 45:00

Coach
More from PARADOX performance
coach-avatar PEDRO TIRADO

HEAD COACH

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LETS GET IT

Ready to crush your CrossFit goals? Our 12-week program is built just for you—helping you push past your limits and stand out at your next competition. Sign up today and start training like a champion. It's your time to shine!

Get paradox 12 weeks CrossFit Cycle
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FAQs
Who is this program best suited for?
program is designed for advanced/intermate CrossFit athletes who are aiming to compete at higher levels, . It's ideal for those who already have a solid foundation in CrossFit movements and are looking to push their limits and achieve peak performance.
What makes this program different from other training programs?
Our 12-week advanced/intermate training program stands out due to design and specialization for competitive athletes. Unlike generic fitness programs that broadly target overall fitness, this program is specifically tailored to meet the demands and challenges faced by competitive athletes.
The Proof
verified-athlete-avatar Josh Britton

each week was challenging but it helped

Verified Athlete

"lets get it"

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