Endurance & hybrid
phase.fitness for CrossFit athletes
Class handles variety. It cannot handle progression, because a squat that shows up when it shows up is not a squat that is going anywhere. phase.fitness writes the strength, the engine and the skills, and arranges the week around your classes.
Updated
The short answer
phase.fitness plans what a box programme leaves to chance. Strength runs as a real four-week block on squat, press, pull and an olympic variant, progressed rather than reset. Conditioning is split into easy aerobic volume and a small number of hard intervals, which is the distribution missing when every session is a metcon. Gymnastics — muscle-up, handstand push-up, pistol — runs on the phase.fitness calisthenics roadmaps with sets and holds prescribed, in the built-in player. Your classes stay in the week as the hard days they are, and the plan counts them when it decides what else is allowed to be hard.
How many hard workouts a week should a CrossFit athlete do?
About three, in phase.fitness. It counts your classes as the hard days they are and writes the rest of the week as easy aerobic volume or skill work, which is the distribution that goes missing when every session is a metcon. The strength block sits on the days that leaves free.
How do you get better at muscle-ups and handstand push-ups?
By programming them instead of practising them at the end of class. phase.fitness places you on its muscle-up, handstand push-up or pistol progression with an assessment, prescribes the sets and holds for your current step, and moves you up when you meet the standard, with the sessions running in its built-in player.
Your week, honestly
Nothing progresses.
Constantly varied is the point of the class and the reason your back squat has been the same number for two years.
Every session is hard.
Five metcons a week is five hard days, and there is no easy end to the engine — so the aerobic base never actually gets built.
Gymnastics is practised, not programmed.
Ten minutes of muscle-up attempts before a workout is not a progression, and it is why the skill arrives late or not at all.
What phase.fitness does about it
A strength block that survives the week
Squat, press, pull and an olympic variant on a four-week progression, with the loads carried forward instead of reset every session.
Hard days counted, not assumed
phase.fitness caps genuinely hard sessions at about three a week and writes the rest as easy aerobic or skill work — classes included in the count.
An assessment places you on the muscle-up, handstand push-up or pistol progression, and the sessions prescribe the step, the sets and the rest.
The barbell work goes where you log it
Strength sessions reach Hevy, Liftosaur or your Garmin, and the conditioning reaches Garmin and Intervals.icu.
Programs to start from
Each of these is a page of its own, with the phases, a sample week and the evidence behind it.
SCKCrossFit training program: the strength and engine around the workouts8–12 wk · 5–6 d/wk · intermediate
SCKHyrox training plan: running, stations and strength in one week10–16 wk · 5–6 d/wk · intermediate
SOlympic weightlifting program in blocks9–13 wk · 3–6 d/wk · intermediate
KMuscle-up program: from negatives to strict8–12 wk · 2–3 d/wk · intermediateThe apps you already use
A mixed-modal workout has no clean home in any exercise catalogue, so phase.fitness plans the strength and the intervals separately and sends each where it belongs. The class itself stays a class.
The evidence
The documents this page is built from
These are the knowledge-base documents the phase.fitness generator reads for this case. The phases, bands and weekly numbers above are transcribed from them.
- Concurrent Training for Hybrid Fitness Racing — updated 2026-10-11, hybrid fitness
- Biomechanics and Programming for Olympic Weightlifting — updated 2026-02-21, weightlifting
- Relative Strength and Neuromuscular Control for Skill and Aesthetic Sports — updated 2026-02-21, gymnastics
Frequently asked questions
Does phase.fitness replace my box programming?
No. phase.fitness writes the strength block, the aerobic work and the gymnastics roadmap, and treats your classes as the hard sessions they are. The class stays where it is; the plan orders itself around it.
Can phase.fitness generate a workout of the day?
No, and deliberately. phase.fitness plans a week in advance so you can see it, which is the opposite of a daily metcon generator. What it does instead is progress the qualities the metcon draws on.
How do the olympic lifts get programmed?
From the weightlifting document phase.fitness reads: technique under manageable percentages, not conditioning. A snatch for time is a sport; a snatch in a phase.fitness program is a skill with a percentage next to it.
The only app that plans strength, cardio and calisthenics together
Gymnastics is a third of the sport, so phase.fitness treats it as programming rather than practice: roadmap steps with sets, holds and rest, run in the built-in player and counted in the week like any other session.
Right now, phase.fitness is the only training app that writes strength, cardio and calisthenics into one periodized program — same calendar, same phases, same recovery budget.
You choose the mix. A calisthenics-only plan, a cardio-only block, strength plus cardio, or all three: the phases, the end-of-phase analysis and the sync work the same way with one modality or three.
Why calisthenics is in the plan
Bodyweight skill work is strength training in a different shape. Straight-arm work, levers and handstands build scapular control, tendon capacity and relative strength that barbell and machine work leave untouched, and they transfer because they are closed-chain, whole-body patterns. Treated as a modality rather than a warm-up, they get sets, holds and progressions like a squat does.
No exercise catalogue on the market contains a tuck front lever, so those sessions run in the phase.fitness built-in player; strength goes to Hevy, Liftosaur or a Garmin watch, cardio to Garmin and Intervals.icu. How the skill work is programmed.
Free to start, no card. Connect the apps you already use and build the first phase.