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Beastlab Programming

@beastlab_programming

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Hybrid Training Programs for Crossfit and Fitness for all levels.
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Build season is finally here! 😈😈 who’s excited!?If you want to train the best way as possible within your schedule in our 90 program or go full send in the Elite, hit me up and I’ll help you out! 50 % discount if you sign up now before the open season phase starts! by @beastlab_programming

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2 years ago

Do you still train like the runner Emil Zátopek did in 1950? When he was in his peak he ran 50x 400m intervals as fast as he could 2 times per day during peak season. He is in fact a very famous runner who set both Olympic and world records but his brutal regimen fried the legs of in less than five years.Today In CrossFit I still see programs with many different issues, I hope this post can be sort of guidance for a lot of people when picking the right program for them. Some upcoming slides will be about different programming styles depending on what level of athlete you are and how the program should reflect that. Got any questions? Drop down below and I’ll try to answer! #beastlabtraining by @beastlab_programming

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2 years ago

At Beastlab we have 3 different levels while having a progression on the gymnastics to fit all athletes. From beginners who are working towards their first muscle up to advanced who can comfortably do 10+ reps. This is today’s gymnastic conditioning piece on the advanced choice with @ggustav_ 👊👊A) 3x10 bar swings 3x 3 bar swings + 3 kipping knee raises + 3 kipping straight leg raises + 3 kipping knee raises + 3 bar swings 3x5 High swings B) 6 Rounds 8 Bar Muscle Ups 13 Toes To bar Rest 2-3 min Try to stay unbroken with good technique and avoid complete failure. Leave 2-3 reps in the tank. Enjoy! 🔥👏🤙@traningsbyran @traningslabbet by @beastlab_programming

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2 years ago

Burpee box jump over + box jump over combo in today’s workout! Oh my gosh jellylegs! 🐥”Freebird”Amrap 4 x 3 rounds30/25 cal Bike Erg10 Burpee Box Jump Over + Box Jump over2 Legless ropeclimb *Rest 3 min bike Erg in zone 2 Elite does 4 rounds.*scaling to rope pulls or a Heavy set strict pullups Pacing: No neeed to be crazy, go fast but smooth pace as the interval is 4 min long. The real work begins last minute of each round. Enjoy and have fun! 😄🫡You you want to join and test the beta version of Beastlab? Send a DM by @beastlab_programming

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2 years ago

“Speed McQueen”Every 6min for 30 min300m run20 Barfacing Burpees10 Hang snatch 60/45kg*Int: Scale down weight so you can do 10 reps unbroken but will get gnarly to make it all rounds. No need to push the pace hugely on the first two movements, you are saving yourself for the barbell. Fun workout ☺️ Enjoy! #Beastlab Drop scores below 🫡 by @beastlab_programming

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2 years ago

“Pull me Home”Amrap 24: 12 KB snatch*15 Lateral Burpee Box Jump over (24/20”)15 Cheat to bar ( Intermediate :10 Pullups) * Elite:32/24kg, Rx: 24/16, Int: 18/14kgFull send KB snatch and burpees! This is meant to be a fun repeated sprint style workout to see how fast you can go ;) Have fun! drop scores below!#beastlab #crossfit by @beastlab_programming

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2 years ago

Another method, the Norwegian method or the 3-zone model. Very commonly used in sport science and used by many top athletes in the world. During a season it is not uncommon for the FTP (functional threshold power, the maximum power output without accumulating a lot of blood lactate) and the power output during lower intensities to be improved a lot. During a base training phrase it is not uncommon to increase the power output by 10-25 Watt after six weeks training at the same heart rates. Therefore using power as a zoning-tool might misguide athletes sometimes.Instead the 3-zone is based by two metabolic anchors to define the zones. Lactate threshold 1 (LT1) and Lactate threshold 2 (LT2). This is often tested by taking blood samples of lactate in blood in combination to a gas exchange lab test to 100% set the zones.LT1: The point lactate production starts but still being cleared. This is often referred as aerobic threshold As functional threshold power.LT2: The point lactate production exceed lactate clearance, resulting in a rapid accumulation of lactate in the bloodstream. If you want to get tested, send me an DM and I’ll help you out to set your zones. With or without a lab 🤓🔥#beastlab by @beastlab_programming

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2 years ago

There are many different frameworks of training models when prescribing intensity zones in endurance training and there are pros and cons with everything. Personally I like to use them all depending on what I’m trying to achieve with the training.The most foundational one is the 5 zone model which is based by different exercise intensities which produce different physiological responses in the body. The model was produced by Dr. Andrew Coggan and Alan hunter and is based on the concept of Functional Threshold Power (FTP). What is FTP? FTP is a metric and presents the maximum power that can be maintained during a high intensity duration without increasing the levels of lactate in the blood. (20-30 min duration)The 5 zone model can also be improved into a sprint- version where we do even harder efforts. When I’m writing sprints I’m calculating my speed from my FTP to know what to hit so I get the desired training stimulus.#beastlab by @beastlab_programming

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2 years ago

”Barracuda”Metcon ResetAmrap: 524/18 Cal Bike Erg50 Heavy Double Unders / Double Unders / Single unders8 Ring Mu / Chest to ring / PullupsRest 2Amrap 424/18 Cal Bike Erg50 HDU 6 RMURest 2Amrap 3 x 2 timmes24/ 18 Cal Bike erg50 HDU6 RMU Rest 2Push hard but dont let the rope fool you… ;) I want solid ring MU, no ugly ones and would rather see explosive pull-ups all the way than seeing people get hurt. Good luck and have fun! Drop scores below ✌️🐍🐍 by @beastlab_programming

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2 years ago

From todays Sprint Finisher!Full video on youtube 😎😎🔥Join the Beastlab army, unleash the beast 😝😉😈 by @beastlab_programming

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2 years ago

Your training volume is one of the most important factors for your results. The more you train, the better results you get – to an extent.The strength and muscle gains from training volume are believed to follow the form of an inverted U-curve.On a beginner level adding volume is very effective to increase strength gains and if you would add 2-3 sets per muscle and workout that would probably lead to. 40% increase in muscle growth and strength gains compared to one set.A problem with many studies is that too many are done with untrained people and going to failure all sets. When compared to more trained people the studies are very limited and the quality of research can be questionable as the number of participants were few and everyone do different tests and exercises.Some takeaways of training more advanced athletes:- 15 to 20 sets per muscle group should be done in multiple sessions per week. - Females handle volume better than men - Load should be variated and in a peridization blocks of 4-8 weeks. - Training close to failure gives similar strength/hypertrophy stimulus as failure and doesn’t fatigue you the same so you can handle more and don’t need as much recovery. There are many factors how much volume you should do but the easiest way to know is to monitor if you are ready for the session that is planned. Beastlab leaves nothing to randomisation. Join the Beastlab army and unleash the beast ;) #sportscience #crossfit #gym #hybridathlete by @beastlab_programming

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2 years ago

”Friday Feeling” Metcon Reset: 6min Amrap: 10 Chest to bar Pullups4 D-ball Cleans400m Running / 24/18 cal Assault bikeRest 2 min5min Amrap8 Chest to bar Pullups4 D-ball Cleans400m Running Rest 2 min4min Amrap6 Chest to bar Pullups4 D-ball Cleans400m Running Rest 1 min 4min Amrap6 Chest to bar Pullups4 D-ball Cleans400m Running The Idea of the workout is to have a nice flow without many limitations so you can push the running. If you need to scale down the chest-to-bar exercise, that’s completely fine. If you can’t do chest to bar, scale to pull-ups or even jumping pullups to have a great workout. We want the chest to bar unbroken.Dball weights (kg): Beg: 30/15Int: 40/30Rx: 60/45Elite: 70/50 by @beastlab_programming

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2 years ago