Frequently Asked Questions
Q: What are the time requirements for the program?
A: 12 Weeks, 3 Sessions per Week, 40 Min per Session
Q: What equipment do I need?
A: This program focuses on the “3 Kings” of cyclical movement. You will need each of them…
- Row Erg – Concept 2 Preferred
- AirBike – Rogue Echo Bike or Assault Bike Preferred
- A Place to Run – Either Land, Traditional Treadmill or Curved Runner
Q: Who is the program designed for?
A: This program is for athletes, whether your goal is general fitness, building an engine during your “off-season” or if you are looking to top off conditioning to a CrossFit Competition.
Q: When should this program be completed?
A: This program is designed be completed after your normal training, whether it be a CrossFit class or Competitor’s programming. If you plan on doing it before you normal training, due to scheduling or time constraints, make sure to get a general, full body warm-up in before jumping into the workouts. The workouts assume you are already warm.
We recommend you Download our Readiness to Train PDF Evaluation to keep an eye on key fatigue indicators.
Q: What improvements can I expect to see with this program?
A: This program is meant to counter some of the lagging points for CrossFit, including muscle groups, movement patterns, positions and ranges of motion. The goal is to improve muscular strength and elasticity, tendon + joint resiliency and overall mobility. There will be countless micro-adaptations throughout various systems in the body, which will be collectively represented in three categories of improvement: regrow, restore and refresh.
Q: Will this program make me better at CrossFit?
A: Yes. But, it is important to remember the difference between building an engine (adaptation) and going fast (optimization). Following this program, you will have the capacity to go fast in the 3 Kings of cyclical movement. This will likely carry over to your ability to perform in other avenues as well, such as recovery between heavy lifts, your ability to produce gymnastics density, etc. The good news is, the work has been put in, like money in the bank. Now it’s time to cash that in and pivot your training as you see fit. After that’s the entire purpose of Cyclical Supremacy: to build an engine.
Lee Hornby (verified owner) –
Age 37 Height 6’1
Strength training 3 times per week on top of program
Start 26th Oct 21
SkiErg instead of row 5k- 21:47
Rogue echo bike 10 min- screen didn’t save 160ish cals I believe I saw.
From week 3, ski instead of run due to compartment syndrome flair up. Row in replace of running from week 6 (only ski, row, bike from now).
RowErg week 11- 2k 7:09
RowErg- 5k 18:31.7
Rogue Echo Bike 10 min- 175 cals
SkiErg 5k- 20:36.1
Changed from a 531 variant to a strength program from the 80s called ‘super squats’ in week 11, which I should have maybe started after cyclic supremacy in hindsight lol.
I’ve really enjoyed this program and I would definitely run it again.
I liked the specific warm ups and cool down tailored for each individual session.
3 days a week is also perfect for me as I like to balance my strength and conditioning 50/50 and I was able to run full body 3 day strength templates.
I felt like I say good progress from the starting results.