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Pursuit Programming

@pursuit_programming

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Competitive CrossFit Programming
Built by @ej_hein
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Pursuit Programming is live. Wanted to give a little more info on what Pursuit actually is. Pursuit is competitive CrossFit programming built off of the same structure I use in my own training. A lot of these pieces are taken directly from my training days, adjusted from them, or built with the same thought process behind them. The goal isn’t to just throw a bunch of hard workouts at people and call it programming. The goal is to build something that actually fits together. Strength, Olympic lifting, gymnastics, conditioning, accessories, skill work, and plenty of scaling options so you can make the day work for where you’re at. You’ll see a lot of my scores in the app, and one of my favorite parts so far has been seeing people hit the same workouts, throw scores on the leaderboard, and have some company in misery. This style of training has worked pretty well for me, but it’s honestly been even cooler seeing what it’s done for other people. It’s helped athletes I’ve worked with qualify for Semifinals, add 50+ lbs to their back squat, add 30+ lbs to their snatch/clean and jerk, go from 0 to multiple ring muscle-ups, and have their best Open finish to date. I don’t claim this is the perfect program that will magically deliver the best results in the shortest amount of time. I honestly don’t think that program exists. What I can promise is that this is something I care a lot about. I spend a lot of time thinking about training, refining it, doing it myself, and trying to build something that helps people enjoy the process of getting better. Pursuit is for people who want to train hard, compete, improve, and have some other people to suffer with along the way. The Pursuit is the goal. Link is in my bio if you want to check it out. Questions, comment or DM me. by @pursuit_programming
Pursuit Compete closes to new sign ups TONIGHT. After tonight, I’m not taking anyone new until after the 2027 season. If you’ve been thinking about joining us, this is your last chance. Link in bio. — This one was all about pushing the bike without completely blowing up the round. I was sitting around 2:40-2:50 each set. The goal was to get through the wall balls, actually push the Echo, then hang on through the devil’s press. Option 1 Every 5:00 for 5 Sets 30 Wall Balls 20/14lbs, 10/9ft 20/16 Calorie Echo Bike 10 Devils Press 2x50/35lbs — Option 2 Every 6:00 for 5 Sets 30 Wall Balls 20/14lbs, 10/9ft 20/16 Calorie Echo Bike 10 Devils Press 2x50/35lbs — Option 3 Every 5:00 OR 6:00 for 5 Sets 21 Wall Balls 20/14lbs, 10/9ft 14/11 Calorie Echo Bike 7 Devils Press 2x50/35lbs — Option 4 Every 5:00 OR 6:00 for 5 Sets 21 Wall Balls 14/10lbs, 10/9ft 14/11 Calorie Echo Bike 7 Devils Press 2x40/25lbs by @pursuit_programming
Most people overestimate what they can do in a day and underestimate what they can do in a year. One training day probably is not going to change much. But stack enough good days together and a lot can happen. Show up consistently and work hard, and you’ll be amazed at where you can end up. PR your lifts. Get better at skills you have been stuck on. Build a stronger engine. Walk into competitions fitter and more prepared than you were the year before. That is really the whole idea. Keep showing up, keep stacking good training, and give yourself enough time to see what you can become. Come see what a year of Pursuit can do for you. Pursuit Compete closes to new sign ups TOMORROW. After that, it will not reopen until the season is over. Link in bio to get signed up. by @pursuit_programming
This one was all about keeping the pace aggressive each round. I used a ~190lb sandbag, a 5” deficit on the strict handstand pushups, and a 30” box. The :30 rest was just enough to come back and keep pushing for touch and go cleans on the bag. I was able to keep the strict handstand pushups unbroken, but not at the cost of moving quickly on the box. 10 Sets 3 Sandbag Cleans 4 Deficit Strict Handstand Pushups 5 Burpee Box Jump Overs Rest :30 between sets The goal was to keep the whole thing moving. Hit the bag hard, get through the strict work, then still be willing to move fast over the box. 10 rounds definitely adds up. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
No it’s not impossible, I just said that to (hopefully) get your attention lol. None of it looks too crazy on paper, but it gets real about 5 rounds in. The bike keeps the heart rate up, then you’re straight into toes to bar and box jump overs before having to pick the dumbbells up and go again. Emom 30:00 1. 15/12 Calorie Echo Bike 2. 10 Toes to Bar + 10 Box Jump Overs 24/20” 3. 12 DB Thrusters 2x50/35lbs By the halfway point your legs and lungs really have nowhere to hide. Nothing is individually that bad, but there’s also nowhere to really recover. Just 30 minutes of trying to stay consistent while everything slowly starts to suck a little more. How beautiful. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
I spent 12 years in weightlifting learning how to get stronger and better at the Olympic lifts. Now I use those same principles when I write Pursuit Compete. In CrossFit, there is so much you need to train and develop. You cannot spend all of your time just trying to get stronger. The sport does not work like that. So with the strength and weightlifting work, I try to get the most bang for your buck possible. The goal is the minimum effective dose. Enough volume and intensity to keep getting stronger and improving your lifts, without doing so much that you start taking away from your conditioning, gymnastics, or everything else you need to be good at CrossFit. The squats, pulls, technique work, accessories, and progressions are there for a reason. Strength does not need to be random. It should all build toward making you a better athlete. That is a huge part of how I write Pursuit Compete. Come see what a couple months of structured lifting can do for you. Pursuit Compete closes to new sign ups November 1. Link in bio. Get in while you can. by @pursuit_programming
I work a full time job. I run an online business on the side. And I still want to train hard and compete at a high level. Most of us do not have all day to train, so the time we do have needs to count. That has shaped a lot of how I build Pursuit Compete.And more than anything, it comes down to consistency. You do not need every day to be perfect. You need to keep showing up, put in good work, and stack enough of those days together. Work a full time job and still want to chase Semifinals? You are hitting the same training I do. Have kids, a career, and still want to make a Semifinal team? We have athletes doing that too. First responder who wants to compete, but also needs to stay fit for the job? That fits here too. Want to make Age Group Semifinals? Yep. Just want to get off work, go to the gym, train hard, and have fun with your friends? Absolutely. The goal is simple. Get stronger. Get fitter. Get more skilled. Get better at the things you are actually going to see in local competitions and throughout the CrossFit season. You do not have to make training your whole life to take it seriously. Link in bio to Pursuit Compete, closes to new sign ups November 1. Get in while you can. by @pursuit_programming
The 1:00 rests are what make this one work. I wanted this to be one where you attack a big chunk of work, not just move through it. On the deadlifts, that meant fewer sets and shorter breaks between them. On the burpee box jump overs, it meant being able to keep a quicker cadence instead of settling into survival mode. Option 1 For time 50 Deadlifts 225/155lbs Rest 1:00 50 Burpee Box Jump Overs 24/20” Rest 1:00 50 Deadlifts 225/155lbs — Option 2 For time 40 Deadlifts 225/155lbs Rest 1:00 50 Burpee Box Jump Overs 24/20” Rest 1:00 40 Deadlifts 225/155lbs — Option 3 For time 40 Deadlifts 185/125lbs Rest 1:00 50 Burpee Box Jump Overs 24/20” Rest 1:00 40 Deadlifts 185/125lbs — Option 4 For time 40 Deadlifts 155/105lbs Rest 1:00 40 Burpee Box Jump OR Step Overs 24/20” Rest 1:00 40 Deadlifts 155/105lbs The rest doesn’t make it easier. It lets you go harder. That was the goal here. Keep the deadlift breaks short, keep the box moving fast, then come back and see how well you can hold onto the barbell again. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
The KB goblet step over is a little different, but I really liked it here. This whole workout ended up being a pretty big test of midline stamina. I kept the ski pretty controlled and tried to make up time on the GHDs and the box. The step overs definitely get more taxing as your midline starts to go. You’re trying to stay upright, keep the kettlebell in position, and keep moving over the box without letting the pace fall apart. Definitely a movement I want to use more. Thanks JR. Option 1 4 Rounds for time 400/350m Ski Erg 30 GHD Sit Ups 20 KB Goblet Step Overs 70/53lbs, 20” — Option 2 4 Rounds for time 400/350m Ski Erg 25 GHD Sit Ups 20 KB Goblet Step Overs 62/44lbs, 20” — Option 3 4 Rounds for time 400/350m Ski Erg 20 GHD Sit Ups 20 KB Goblet Step Overs 53/35lbs, 20” — Option 4 4 Rounds for time 400/350m Ski Erg 16 GHD Sit Ups OR 20 Abmat Sit Ups 16 KB Goblet Step Overs 44/26lbs, 20” Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
This one hurt. I used 205lbs and did mostly touch and go on the first 5 reps, then went to singles on the back 5 once the legs and lungs started catching up. 5 Sets 5 Power Snatches 205lbs 10 Shuttle Runs 50ft (25/25ft = 1) 5 Power Snatches 205lbs Rest 1:1 between sets I sat right around 2:00 per round, which felt like a pretty good balance between moving the barbell fast and still actually pushing the shuttles. The weight is definitely scalable here. It should be heavy enough that you have to respect the barbell, but not so heavy that every rep turns into a full reset. The real question is how quickly can you move the barbell, and how hard can you still push the shuttles knowing you’ve got another 5 snatches waiting for you. The first 5 were mostly touch and go for me. The back 5 were all singles. Either way, there really isn’t anywhere to hide once this starts to hurt. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
Gymnastics are cool when you’re fresh. They matter a lot more when you’re tired. The goal on this one is to push the row, get right into the double unders, then deal with a pretty big chunk of gymnastics once you’re already fatigued. That’s the part I like. You don’t get to stand around and make sure you feel perfect before getting on the rings or starting the wall walks. You have to figure out how to keep moving when you’re already fatigued, because that’s usually when these skills actually count. Option 1 2 Sets 30/24 Calorie Row 100 Double Unders 15/12 Ring Muscle Ups Rest 2:00 30/24 Calorie Row 100 Double Unders 15 Wall Walks Rest 2:00 \— Option 2 2 Sets 30/24 Calorie Row 100 Double Unders 9/6 Ring Muscle Ups Rest 2:00 30/24 Calorie Row 100 Double Unders 12 Wall Walks Rest 2:00 \— Option 3 2 Sets 30/24 Calorie Row 75 Double Unders 9 Bar Muscle Ups Rest 2:00 30/24 Calorie Row 75 Double Unders 9 Wall Walks Rest 2:00 \— Option 4 2 Sets 30/24 Calorie Row 50 Double Unders 9 Burpee Pullups or Burpee Chest to Bar Rest 2:00 30/24 Calorie Row 50 Double Unders 6 Wall Walks Rest 2:00 The gymnastics should be hard here. That’s kind of the point. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming
Simple but tough one. The machines are meant to take up most of the minute, then the goal is to settle into a pace and stay consistent through the max rep minutes. Emom 24:00 1)18/15 Cal C2 Bike 2) Max Rep DBall or Sandbag Squat Cleans 100/70lbs 3) Rest 4) 18/15 Cal Ski 5) Max Rep Burpee to Target 12” 6) Rest Definitely got pretty tough to keep the max rep numbers consistent as this went on. The machines keep you working for most of the minute, then you have to immediately find a pace and keep moving. Pursuit Compete closes November 1st. After that I’m not taking any new sign ups until after the season in 2027. If you want to train with us, link in bio. by @pursuit_programming

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