Get ready for a new era of Performance Fitness at Athletic Lab! Starting July 21, we’re launching a refreshed class structure and delivery method for our adult fitness programs. While our class schedule remains unchanged, you’ll experience a more engaging, effective, and varied approach designed to elevate your results and enhance your experience.
To learn more about the updates, check out the first two posts (1 & 2) in our blog series. Here, we’re answering your most common questions about what’s changing and what to expect:
Program Wide Changes
The changes we’ve made are limited to programming and assessments. The overall membership and schedule will remain the same for the foreseeable future.
Will the schedule change?
No. We have no plans to change our current schedule of classes. All class types within the Performance Fitness membership will occur at the same frequency and on our existing schedule.
Will pricing change?
No. All membership pricing remains the same for the foreseeable future.
Do I need to do anything different?
Nope. Just show up. As always, consistency is key to your success. You keep showing up and we’ll take care of the rest.
Why are you making changes?
We wanted to design an program that would balance consistency with variety. Specifically, we wanted to ensure that the qualities that benefit from repeated planned and progressive exposures (like strength and skill) were given the consistency to progress. And in those physical qualities where variety is not only more permissible but advantageous (like in metabolic conditioning) we wanted to make sure it was present in a way that was safe and challenging.
Where can I find the workouts?
All Performance Fitness members will have access to the daily plan for all workouts via a private link.
Class Specific Changes
Every class will see a different degree of updates. All told, our entire Performance Fitness program will be more than 50% new, with different formats, exercise selections, progressions, assessments, and more.
What changes can I expect in CrossFit?
Our CrossFit program will see a complete overhaul. We’re excited to bring top to bottom changes in everything from the format to the exercise selection. The class will now follow a regular planned, progressive periodization format of four week training blocks. Each block will be focused on developing approximately three of our newly released Athletic Lab Performance Fitness standards. At the end of each training block you’ll have an opportunity to assess your progress in the movements that the block focused on.
The format of each session will start with a power based movement (like an Olympic lift or movements like jump squats), move to two foundational strength focused movements, and finish with metabolic conditioning (aka MetCon or WOD). The MetCon portion of the session will see significant changes as well. The number of timed or ‘competitive’ daily MetCons are cut in half. Likewise, long MetCons over 12 minutes will largely become a thing of the past in this class (but still available in Endurance). In the MetCon portion of the workout, expect to see a rotating mix of the following:
- 5-7 minute scored workouts (“AMRAP” or “For Time”)
- 5-7 minute scored short interval workouts
- 5-7 minute unscored short interval workouts
- 10-12 minute scored workouts (“AMRAP” or “For Time”)
- 10-12 minute unscored long interval workouts
- Accessory circuits (aka “Body Armor”)
While there will be more consistency in the exercises within each 4 week block, the MetCons will always be new and never repeat. In this way, we’ll provide the consistency necessary to make continued progress over time on the Performance Fitness standards, but also provide the variety and unpredictable nature that helps keeps training fresh and engaging.
What changes can I expect in Senza?
Senza’s basic format remains the same however we’re adding many new and original workouts to keep things fresh and fun. With the update, you won’t see the same workout prescribed for over a year. We’ve also audited all the sessions and improved exercise selection and format.
What changes can I expect in Endurance?
There will be subtle but pervasive change throughout the Endurance program. Most notably, we have a lot of new workouts and no redundancy or repeating workouts. We noticed that many of our workouts repeated frequently. With the update, you won’t see the same workout prescribed for more than a year. We’ve added 100s of new workouts with different exercises and sometimes even incorporating equipment rarely seen in the Endurance class. We’ve also audited all the sessions and improved exercise selection and format.
What changes can I expect in Build?
Build will see moderate changes. The class will now follow a regular planned, progressive periodization format of four week training blocks. Each training block will use a relatively consistent selection of functional hypertrophy exercises. This will change from cycle to cycle. Within each cycle, we’ll follow a planned progressive overload with our set and rep schemes. Each cycle will be focused on either the snatch or the clean & jerk. At the end of that cycle, you’ll be given an opportunity to test for improvements on that lift.
What changes can I expect in SwOLY?
SwOLY will see significant programming changes. The class will now follow a regular planned, progressive periodization format of four week training blocks. Each training block will use a relatively consistent selection of weightlifting and functional hypertrophy exercises. This will change from cycle to cycle. Within each cycle, we’ll follow a planned progressive overload with our set and rep schemes. Each cycle will be focused on either the snatch or the clean & jerk. At the end of that cycle, you’ll be given an opportunity to test for improvements on that lift.
What changes can I expect in Strength?
Strength is redesigned from the ground up. The class will now follow a regular planned, progressive periodization format of four week training blocks. Each training block will focus on two foundational strength movements with 3 focal variants.
- Deadlift and Overhead Press,
- Front Squat and Bench Press, and
- Back Squat and Pull-ups
Within each cycle, we’ll follow a planned progressive overload with our set and rep schemes. At the end of each cycle, you’ll be given an opportunity to test for improvements in the focus movements of that cycle. The programming will change from cycle to cycle but we’ll rotate through those three foundational movement variants repeatedly to ensure you’re seeing progress on movements that matter the most for performance and health.
What changes can I expect in LabFit?
LabFit will see moderate changes. We’ve got a bunch of new fun and engaging sessions. Each week we’ll focus on one of three different training methods of athletic performance. We’ll rotate through sessions that have a focus in one of the following three areas to keep things exciting and challenging:
- Speed
- Power
- Agility
Are there any classes that are not impacted?
Our Foundations 2-day introductory course for new members and MoMo (movement and mobility) sessions will not see any changes to schedule or content.
Ready to elevate your fitness and maximize your healthspan? Join us for our revamped Performance Fitness classes starting July 21!
Leave A Comment