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.