Our premier advanced program aims to improve strength, conditioning and skill. This is a structured high-performance program to improve complex lifting, functional skills, maximal strength and anaerobic & aerobic capacity in a group setting. Designed in 4 week blocks with testing every 8 weeks this program will keep you driving for results. The time has come to take the next step in your training whether your goal is committing yourself to personal growth, improving your physical conditioning for desired sports or wanting to take on functional fitness competitions. Sound Interesting? Here's everything you need to know!
What is the goal of the program?
Our Advanced program is designed to increase functional fitness performance. Improving Strength, Conditioning and skills we aim to build well rounded athletes who can take on all challenges within the gym setting. This program will prime someone for functional fitness competitions if that be a goal.
Is this a CrossFit class?
Despite performing similar movement patterns we don’t see this as a CrossFit branded class. We pride ourself on having a specific programming style which is aimed to best suit our members and drive functional fitness results by improving Strength, Lifting, Conditioning & Skills.
What are the standards I have to meet to be able to participate?
To ensure you are able to complete the program to its full entirety the following standards must be met:
1. Movement Standards: Must show competency in the following Compound lifts: Back Squat, Front Squat, Deadlift, Push press.
2. Conditioning Standard:10 Minute Airfit Bike Test:
Women: 100+ Cals
Men: 130+ Cals
*Note - With Olympic lifting a part of the program it is not compulsory for you to have competency in these lifts. Our program offers progressive alternatives for olympic lifting to learn the movements or for those needing to work on their mobility prior to attempting these lifts to avoid Injury.
What is the commitment to this program?
This program requires a full commitment to the five allocated training sessions throughout the week. In order to improve and get results out of the program, commitment is key.
What if a class time doesn't work for me?
Fortunately, if you miss a class or a time doesn't work, you will have access to the program through our Online Training App to complete in a time that works for you. This can be completed in our free weights area. We will endeavour to open up more classes in the near future so as to accommodate all Advanced Program participants.
Do you test? When is testing?
Testing is a priority for us to monitor an individual's progression. We test major lifts every 8 weeks as well as incorporate benchmark conditioning sessions in 4 - 6-week blocks in order to monitor continuous progress throughout the program.
Do you record your daily results
Yes, each session we record our daily workout results through SugarWod, our online program app to monitor results and track weekly progress.
How is this different from your Strength & Conditioning program?
The Advanced program offers a higher complexity of training compared to our Strength & Conditioning program. For example, the inclusion of more technical movements such as Olympic lifting and gymnastic exercises separate the programs.
Does this program cost extra?
No, this program is included in our Unlimited $59/week package.
What is the difference between the Advanced Program and Online Advanced Program?
Our advanced programs completed inside Chocolate Box (in-gym) & Online Programming through the SugarWod App are the same program. Lifting and WOD elements are the same in both in-gym and online programs. We offer our Online Program at $15/week so people who are unable to attend Chocolate Box Training can still complete the program as performed in-gym.
Is there a free trial?
Yes, access into the Advanced Program is accessible through our current trial offer. However, a mandatory onboarding process is required with our program manager Maxi, to demonstrate competency of training standards as outlined above, before participating in the program.
What is the required onboarding process?
Onboarding into the program can be undertaken in a few different ways.
Option 1 - Confident with the training standards & schedule? Great! All that’s needed is video proof of performing the standards and you can be ticked off and ready to jump straight into the program.
Option 2 - Think you need some work or not sure? No worries at all. Get in contact with program manager Maxi at firstname.lastname@example.org your queries or questions. From there he will help you with a plan to move forward.
What is an example of a lifting class?
Every 2:30mins x 6
1 Power Clean + Push Jerk
1 Squat Clean + Split Jerk @80-85%
Every 2:30mins x 6
4 Front Squats @80-85%
What is an example of a workout in the Advanced class?
6 / 8 MU or C2B or Kipping Pull Up
10 Deadball over shoulder