INTRODUCING CBT ADVANCED -our first premier advanced program 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 8-week blocks, this program will include pre & post testing days to 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?
You have to be able to complete the program to its full entirety and the following standards must be met:
1. Olympic lifting skills
Must show competency in the following movements - 'Clean & Jerk' & 'Snatch + Overhead Squat'
Women - Back squat 60kg, Deadlift 80kg, Overhead press 20kg, Strict Pull-ups 1
Men - Back Squat 80kg, Deadlift 120kg, Overhead press 40kg, Pull-ups 3.
Must complete 2000m row for time
Women Sub 8:30 (mm:ss)
Men Sub 7:30 (mm:ss)
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. 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 inside the gym walls.
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 & anaerobic class?
5 Lift Off
5 Hang High Pull
5 Hang Power Clean
5 Strict Press
Every 2:30mins x 6
1 Power Clean + Push Jerk
1 Squat Clean + Split Jerk
@80% - 85%
20 BB Hang Squat Clean
20 BB Push Jerk
20 BB Power Clean
20 BB Thruster
INTERVAL TRAINING - AIR BIKE
30on/30off Max Airfit Cals
What is an example of a skills and aerobic class?
UPPER BODY STRENGTH
3 - 10 Strict Pull-ups (weighted if need be)
8 DB bench press
SKILLS AND STRENGTH
10 KB / DB RFE split squat each side
40 double unders
1 min rest
14 MIN AMRAP
6 / 8 Bar MU or C2B or kipping pull up
10 Deadball over the shoulder
Every 4 mins x 3