sentinel training programs
a deep dive into your program
Below are the full weekly rhythms of the Classic, Compete, and Minimalist tracks — including daily notes we send to members. Toggle between them to see what our training includes and what sets us apart.
The Classic Track
The Classic Track is built for those looking to maximize their fitness without sacrificing hours in the gym to the elements of life that matter more. This is for everyday class-goers, the garage gym athlete, Masters and those chasing elite fitness with modern-day time constraints. 45–75 minutes of training, 5 days a week, including Master's prescriptions, modification notes and video review to make sure you're improving.
Lifting
On a 10 minute clock - for max reps:
10 power snatches, 135/85 lbs (61/39 kg)
-rest 1 minute-
10 power snatches, 155/105 lbs (70/47.5 kg)
-rest 1 minute-
10 power snatches, 175/125 lbs (80/57 kg)
-rest 1 minute-
Max power snatches, 195/145 lbs (88/66 kg)
OR... modify to:
On a 10 minute clock:
10 power snatches, 40% of your 1 rep max snatch
-rest 1 minute-
10 power snatches, 55%
-rest 1 minute-
10 power snatches, 65%
-rest 1 minute-
Max power snatches, 70%
- Score your total number of snatches.
Conditioning
For total calories:
3 minutes of echo bike calories
-rest 1 minute-
2 minutes of echo bike calories
-rest 1 minute-
1 minute of echo bike calories
Cool down
2 minute wall v-sit stretch
2 minute child's pose stretch
1 minute supine twist stretch, each side
Gymnastic strength
Every 2 minutes for 5 sets:
1-3 unbroken strict ring muscle ups - add weight as needed
OR... modify to:
Every 2 minutes for 5 sets:
1-3 unbroken seated / band assisted strict ring muscle ups
OR... modify to:
Every 2 minutes for 5 sets:
1-3 eccentric strict pull-ups
1-3 eccentric strict ring dips
Workout
As many rounds and reps as possible in 15 minutes:
250 meter row
5/4 ring muscle ups
250 meter row
15/12 toes to ring
- 10 meters on the rower is equal to 1 rep.
OR... modify to:
As many rounds and reps as possible in 15 minutes:
200 meter row
3/2 ring muscle ups
200 meter row
9/8 toes to ring
- 10 meters on the rower is equal to 1 rep.
OR... modify to:
As many rounds and reps as possible in 15 minutes:
250 meter row
5/4 bar muscle ups
250 meter row
15/12 toes to bar
- 10 meters on the rower is equal to 1 rep.
OR... modify to:
As many rounds and reps as possible in 15 minutes:
200 meter row
5/4 strict pull-ups or kipping chest to bar pull-ups
200 meter row
15/12 toes to bar or hanging knee raises
- 10 meters on the rower is equal to 1 rep.
OR... modify to:
As many rounds and reps as possible in 15 minutes:
200 meter row
5 burpee pull-ups
200 meter row
15 ab-mat sit-ups
- 10 meters on the rower is equal to 1 rep.
Cool down
2 minute kneeling hip stretch, each side
1 minute prone pec stretch, each side
1 minute cobra stretch
1 minute kneeling hip stretch, each side
Lifting
Every 4 minutes for 4 supersets:
Front squat
Deadlift
Set 1: 12 front squats + 3 deadlifts
Set 2: 9 front squats + 6 deadlifts
Set 3: 6 front squats + 9 deadlifts
Set 4: 3 front squats + 12 deadlifts
12 reps: 57-61% of each lift's respective 1 rep max
9 reps: 62-66%
6 reps: 67-71%
3 reps: 72-76%
Workout
2 minutes of work / 2 minutes of rest for 5 sets:
20 bar facing burpees
Then...
Max rep squat clean in the time remaining, 135/95 lbs (61/43 kg)
OR... modify to:
2 minutes of work / 2 minutes of rest for 5 sets:
15 bar facing burpees
Then...
Max rep squat clean in the time remaining, 135/95 lbs (61/43 kg)
OR... modify to:
2 minutes of work / 2 minutes of rest for 5 sets:
15 bar facing burpees
Then...
Max rep squat clean in the time remaining, 115/80 lbs (56/32 kg)
OR... modify to:
2 minutes of work / 2 minutes of rest for 5 sets:
12 bar facing burpees
Then...
Max rep squat clean in the time remaining, 95/65 lbs (43/30 kg)
Cool down
2 minute couch stretch, each side
2 minute butterfly groin stretch
2 minute single leg hamstring stretch, each side
Conditioning
30 alternating minutes:
1: 13/11 calorie ski erg
2: 16/13 calorie bike erg
3: 19/15 calorie ski erg
4: 22/17 calorie bike erg
5: rest
OR... modify to:
30 alternating minutes:
1: 10/7 calorie ski erg
2: 12/9 calorie bike erg
3: 14/11 calorie ski erg
4: 16/13 calorie bike erg
5: rest
6: rest
- Score the slowest time of each calorie count.
Swim conditioning
Every 2 minutes for 5 sets:
100 meter swim
-at 15:00-
Every 2 minutes for 5 sets:
200 meter swim
-at 30:00-
For time:
250 meter swim
OR... modify to:
Every 2 minutes for 5 sets:
75 meter swim
-at 15:00-
Every 2 minutes for 5 sets:
75 meter swim
-at 30:00-
For time:
150 meter swim
Workout
5 rounds for time:
400 meter run
15 dumbbell shoulder to overhead, 2x50/2x35 lbs (22.5/15 kg)
OR... modify to:
5 rounds for time:
400 meter run
15 dumbbell shoulder to overhead, 2x40/2x30 lbs (17.5/12.5 kg)
OR... modify to:
5 rounds for time:
400 meter run
15 dumbbell shoulder to overhead, 2x35/2x25 lbs (15/10 kg)
OR... modify to:
5 rounds for time:
200 meter run
15 dumbbell shoulder to overhead, 2x25/2x15 lbs (10/7 kg)
Lifting
Every 2:30 for 6 sets:
Push press
Set 1: 7 reps - 7 rpe
Set 2: 5 reps - 7 rpe
Set 3: 3 reps - 7 rpe
Set 4: 3 reps - 8 rpe
Set 5: 5 reps - 8 rpe
Set 6: 7 reps - 8 rpe
Cool down
2 minute kneeling hip stretch, each side
2 minute lax ball deltoid smash, each side
1 minute doorway pec stretch, each side
Lifting
Every 60 seconds for 10 sets:
1 power clean - building to a heavy single (prioritizing technique)
-at 10:00-
Every 30 seconds for 20 sets:
1 power clean - 80-85% of your heavy single
- Score your heavy single loading.
Workout
For time:
100 double unders
75 air squats
50 kettlebell swings, 24/16 kg
75 double unders
50 air squats
25 kettlebell swings
OR... modify to:
For time:
100 double unders
75 air squats
50 kettlebell swings, 20/14 kg
75 double unders
50 air squats
25 kettlebell swings
OR... modify to:
For time:
75 double unders
50 air squats
25 kettlebell swings, 16/12 kg
50 double unders
25 air squats
25 kettlebell swings
OR... modify to:
For time:
200 single unders
50 air squats
25 kettlebell swings, 16/12 kg
100 single unders
30 air squats
15 kettlebell swings
Cool down
2 minute supine twist stretch, each side
2 minute frog stretch
1 minute calf stretch, each side
Rest
The Compete Track
The Compete Track is the best GPP training regimen for athletes wanting to compete in the sport of fitness. Six training days a week, four training pieces a day, periodized around the CrossFit Open and Games season, built on structured strength and skill progressions that use variance to keep adaptations as potent as possible. We stay flexible to the unknown and unknowable components of the test of fitness and give our athletes the latest from the cutting edge of the training industry. Written, tested and coached by the highest level of athletes and coaches in CrossFit.
Workout 1
CrossFit Games Open Workout 12.5
As many rounds and reps as possible in 7 minutes:
3-6-9-12 etc...
Thrusters, 100/65 lbs (45/30 kg)
Chest to bar pull-ups
Lifting
Every 3 minutes for 6 sets:
Thruster - from the floor
Set 1: 7 reps - 6 rpe
Set 2: 5 reps - 7 rpe
Set 3: 3 reps - 8 rpe
Set 4: 3 reps - 9 rpe
Set 5: 5 reps - 9 rpe
Set 6: 7 reps - 9 rpe
Workout 2
12 sets for time - 1 minute rest between sets:
500 meter row
Accessory
1:30 on / 1:30 off for 5 sets:
30 second freestanding handstand hold
Max rep push-up in the time remaining
Cool down
1 minute doorway pec stretch, each side
2 minute single leg saddle stretch, each side
2 minute frog stretch
1 minute banded lat stretch, each side
Lifting
Every 4 minutes for 5 sets:
Deadlift
Set 1: 9 reps - 7.5 rpe
Set 2: 9 reps - 8 rpe
Set 3: 7 reps - 8.5 rpe
Set 4: 7 reps - 9 rpe
Set 5: 5 reps - 9.5 rpe
Workout 1
As many rounds and reps as possible in 20 minutes:
5 shuttle runs, 100 ft
8 dumbbell power cleans, 2x50/2x35 lbs (22.5/15 kg)
13 ghd sit-ups
Workout 2
2 minutes of work / 2 minutes of rest for 5 sets:
AMRAP,
1 legless rope climb, 15 ft
100 ft sandbag bearhug carry, 150/100 lbs (68/45 kg)
- 100 ft is 1 rep on the bearhug carry.
Accessory
3 sets for quality - rest 3 minutes between sets:
30 ghd hip extensions
60 second hollow hold
60 second ghd hip extension hold
30 hollow rocks
Cool down
2 minute cobra stretch
2 minute supine twist stretch, each side
1 minute lat foam roll, each side
Accessory
As many unbroken rounds as possible in 10 minutes - for quality:
15 crossover single under
10 running crossover single under
5 crossover double under
Lifting
Every 4 minutes for 5 sets:
50 ft front rack lunge - as heavy as possible across
OR... modify to:
Every 4 minutes for 5 sets:
16 step back, front rack lunges (in place) - as heavy as possible across
Workout 1
Every 5 minutes for 5 sets:
10 dumbbell front rack walking lunge steps, 2x50/2x35 lbs (22.5/15 kg)
5 wall walks
100 double unders
5 wall walks
10 dumbbell front rack walking lunge steps
Workout 2
10 sets for total time - alternating between:
A:
10/7 calorie ski erg
100 yard sled sprint - empty
B:
100 yard sled sprint - empty
10/7 calorie ski erg
- Rest exactly 2 minutes between sets.
Cool down
2 minute pigeon stretch, each side
1 minute calf stretch, each side
2 minute barbell + medicine ball t-spine opener
2 minute butterfly groin stretch
Conditioning
3 minutes of work / 1 minute of rest for 10 sets:
400 meter run - as fast as possible across
Recovery machine in the time remaining (player's choice)
OR... modify to:
3 minutes of work / 2 minute of rest for 6 sets:
400 meter run - as fast as possible across
Recovery machine in the time remaining (player's choice)
- Score your run time of each set.
Swim conditioning
3 minutes of work / 1 minute of rest for 10 sets, alternating between:
A: Max distance freestyle swim
B: Recovery side stroke swim
OR... modify to:
3 minutes of work / 1 minute of rest for 6 sets, alternating between:
A: Max distance freestyle swim
B: Recovery side stroke swim
Lifting
For max load:
7 minutes to find a heavy set of 9 hang snatches
-into-
7 minutes to find a heavy set of 6 hang snatches
-into-
7 minutes to find a heavy set of 3 hang snatches
Workout 1
Every 5 minutes for 3 sets:
10-8-6-4-2 reps of,
Bar facing burpee
Snatches, 115/80 lbs (52/36 kg)
Workout 2
For time:
30/24 calorie echo bike
20/18 ring muscle ups
30/24 calorie echo bike
20/18 bar muscle ups
30/24 calorie echo bike
Accessory
5 sets - for recovery and blood flow:
30 seconds of banded good mornings
30 seconds of rest
30 seconds of banded face pulls
30 seconds of rest
Cool down
2 minute doorway pec stretch, each side
2 minute couch stretch, each side
2 minute butterfly groin stretch
Lifting
Every 2:30 for 9 sets:
Back squat
Set 1: 3 reps - 7 rpe
Set 2: 2 reps - 7 rpe
Set 3: 1 rep - 7 rpe
Set 4: 3 reps - 8 rpe
Set 5: 2 reps - 8 rpe
Set 6: 1 rep - 8 rpe
Set 7: 3 reps - 8.5 rpe
Set 8: 2 reps - 8.5 rpe
Set 9: 1 rep - 8.5 rpe
Workout 1
On a 15 minute clock:
100/70 calorie bike erg
Into...
5 rounds of,
12 strict handstand push-ups,
15 sandbag squats, 100/70 lbs (45/32 kg)
Then...
Max bike erg calories in the time remaining
Workout 2
2 minutes of work / 1 minute of rest for 5 sets:
30/24 calorie row
Max rep toes to bar in the time remaining
Accessory
As many rounds as possible in 10 minutes - for quality:
15 second unbroken L-sit
50 ft unbroken handstand walk
Cool down
2 minute kneeling hip stretch, each side
1 minute barbell / quad smash, each side
2 minute child's pose stretch
Rest
The Minimalist Track
The Minimalist Track is built on four core pieces of equipment: a pair of dumbbells, a jump rope, a box and a pull-up bar. Athletes will find incredible potential in this program while it stays as true to the CrossFit methodology as possible with those four pieces. One training piece a day, five days a week, with a warm-up, cool-down, modified options and a notes section so you know exactly how to apply each workout to your current level of fitness. Devastating fitness, without breaking the bank or needing all the fancy toys.
Workout of the day
5 rounds for max reps:
1 minute of clapping push-ups
1 minute of rest
1 minute of jumping lunges
1 minute of rest
OR... modify to:
5 rounds for max reps:
1 minute of push-ups
1 minute of rest
1 minute of step back lunges
1 minute of rest
OR... modify to:
5 rounds for max reps:
1 minute of knee or box assisted push-ups
1 minute of rest
1 minute of step back lunges
1 minute of rest
Cool down
1 minute doorway pec stretch, each side
1 minute pigeon stretch, each side
Workout of the day
As many rounds and reps as possible in 10 minutes:
35 double unders
10 alternating single arm dumbbell split snatches, 50/35 lbs (22.5/15 kg)
OR... modify to:
As many rounds and reps as possible in 10 minutes:
15 double unders
10 alternating single arm dumbbell split snatches, 35/25 lbs (15/12 kg)
OR... modify to:
As many rounds and reps as possible in 10 minutes:
35 speed step single unders OR single unders
10 alternating single arm dumbbell split snatches, 25/15 lbs (12/7 kg)
Cool down
1 minute calf stretch, each side
1 minute foot arch roll, each side
2 minute upper back foam roll
Workout of the day
For time:
100 squats
2 minute wall-sit
50 pull-ups
2 minute bar hang
50 pull-ups
2 minute wall-sit
100 squats
OR... modify to:
For time:
60 squats
90 second wall-sit
30 pull-ups OR horizontal bar rows
90 second bar hang
30 pull-ups OR horizontal bar rows
90 second wall-sit
60 squats
Cool down
2 minute couch stretch, each side
1 minute lat stretch, each side
1 minute wall v-sit stretch
Recovery flow
2 minute banded hip distraction, each side
1 minute banded shoulder stretch, each side
1 minute banded ankle distraction, each side
2 minutes child's pose stretch - nasal breathing
Workout of the day
For time and reps:
1 mile run
Then...
As many reps as possible in 5 minutes:
Wall walk complexes
- 1 wall walk complex is 1 wall walk + 1 wall facing handstand push-up.
OR... modify to:
For time and reps:
1,200 meter run
Then...
As many reps as possible in 5 minutes:
Wall walk complexes
- 1 wall walk complex is 1 wall walk + 1 push-up
OR... modify to:
For time and reps:
800 meter run
Then...
As many reps as possible in 5 minutes:
Wall walks OR half range of motion wall walks
Cool down
1 minute single leg hamstring stretch, each side
1 minute kneeling hip stretch, each side
Workout of the day
For total time:
5 rounds of,
9 dual dumbbell hang power cleans, 2x50/2x35 lbs (2x22.5/2x15 kg)
12 dual dumbbell front squats
Then...
400 meter dumbbell farmer carry
OR... modify to:
For total time:
5 rounds of,
6 dual dumbbell hang power cleans, 2x50/2x35 lbs (2x22.5/2x15 kg)
9 dual dumbbell front squats
Then...
300 meter dumbbell farmer carry
OR... modify to:
For total time:
5 rounds of,
9 dual dumbbell hang power cleans, 2x35/2x25 lbs (2x15/2x12 kg)
12 dual dumbbell front squats
Then...
400 meter dumbbell farmer carry
Cool down
1 minute kneeling forearm stretch
1 minute couch stretch, each side
1 minute pigeon stretch, each side
Rest
program FAQs
What athletes commonly ask
A new beginning for life-long training can start on the affiliate floor. Sentinel is the program that meets athletes there.
For $29 a month you get all three programs (Classic, Compete and Minimalist) and access to the best CrossFit trainers in the world to actually help you get fitter.
You can pay monthly, every six months, or annually, and the longer terms cost less per month. Every full subscription starts with a 14-day free trial, so you can train the program before you pay for it.
Only need the Minimalist Track? You can subscribe to it on its own for $9 a month, with a 7-day free trial.
The full subscription includes all three of our training tracks (Classic, Compete and Minimalist), access to our app and community chat, and video review and coaching from our certified coaches. Only need the Minimalist Track? It's available on its own for $9 a month.
Every session comes with 500 to 1,000 words of coach's notes: what the workout is for, what it should feel like, how to pace it. Master's prescriptions and modification notes are written into every workout, not bolted on afterwards.
The Classic and Compete tracks are programmed with the assumption that athletes have access to most equipment commonly used in CrossFit-style training. However, these tracks include equipment substitutes for most of our workouts to accommodate as many athletes as possible.
The Minimalist Track only uses a pair of dumbbells, a jump rope, a box and a pull-up bar.
Yes. Sentinel is for you. We offer Master's prescriptions for every training piece because we know the needs of an aging athlete differ by degree, not kind.
We have coached a plethora of Masters CrossFit Games athletes over the last several years while coaching 80+ athletes daily in our affiliate.
Send a video of the movement you'd like feedback on to our Instagram page and we respond, usually within 24 hours, with coaching and correction to make meaningful and lasting improvements to your movement. Athletes without Instagram can use the Strivee 1:1 messenger.
There's no cap on it and no extra charge. This is what real training looks like.
Our training is constantly varied while providing structured progressions that rely on varied principles to maximize transfer of skill. We program interval work, task priority, time priority, and unique formats frequently to keep athletes progressing — without feeling boring and stale.
Classic runs 45 to 75 minutes, five days a week, and includes Master's prescriptions, modification notes and video review.
Compete is six training days a week, four training pieces a day, periodized around the CrossFit Open and Games season.
Minimalist is one training piece a day, five days a week, written around a pair of dumbbells, a jump rope, a box and a pull-up bar.
Yes. The monthly subscription has no contract and no minimum term, so you can cancel from your account whenever you want. The 6-month and annual plans run to the end of their term.
No. We coach full time — this includes you.
These are loading, volume and skill adjustments based on age group for every training piece that requires an adjustment. Many don't, such as the strength and lifting sessions.
They make every workout we write specific to your age cohort and how it is expected to perform — using top-level athletes as the benchmark on Compete and the Open as the benchmark on Classic.
Yes. Sentinel is written to be joined at any moment, allowing for fast acclimation and maximum adaptation from day one. You do not need to wait for a new cycle.
Sentinel Training is better than other online programs because we train constantly varied functional movements at high intensity in a manner that actually gets you fitter, while coaching your movement to ensure you maximize your training.
Sentinel is written by trainers who coach on an affiliate floor every day, at CrossFit Charlotte. No other program coaches like us. No other program trains on the cutting edge like us.
Outside the Open we program in four-week training blocks with a one-week back-off. This lets us cover a wide array of movement patterns and variations while developing a strong foundation in strength and skills leading into the season.
Then we phase off the structured progressions and enter a competition style of training, where we continue building strength in a varied manner to ensure we touch all components of fitness leading into the unknown and unknowable of competition.
If you're injured we offer movement modifications on almost every workout, giving common alternatives for general ailments or limitations.
We offer the most comprehensive scaling options and modifications available to ensure every athlete nails the stimulus of each training session — leading to longevity and actual increases in fitness.
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