Monday 21st June 2026 – Week 1 Day 1 New Cycle
New cycle where we are going to be focusing on Gpp (general physical preparedness)
To Give Credit to the original inspiration for this program is Mark Rutherford who in the mid 2000s came up with the MEBB (maximum effort black box program) based upon Westside BB training, and the metabolic conditioning is insired by the original Hybrid Model by Gant Grimes again in the mid to late 2000s on the original CrossFit form, the idea is that we will be hitting:
Monday ME (max effort) Lower Body followed by short heavy or intense metcon
Tuesday Recovery work (40min slow metcon)
Wednesday ME (max effort) Upper Body followed by short heavy or intense metcon
Tuesday Recovery work (Bodybuilding for weak areas/core and rehab)
Wednesday ME (max effort) Total Body followed by short heavy or intense metcon
The main feedback we got from the last cycle was that the sessions were taking too long, this method is aimed to be in and out of the gym in 60min, get in, work hard, get out and recover.
Feedback on how long the sessions take would be massively appreciated
2 rounds
-10 Kettlebell halos in each direction
-10 overhead squats
-10 beat swings
-10 push ups
8-5-5-3-3-3
Back Squat
For those of us a bit rusty with this rep scheme we call it 'INTRO REpS'
warm u with an empty bar set of 10 or 20
then perform a warmup set of 8 reps
Increase the weight again and start the first working set of 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
For time:
10-8-6-4-2
Front Squat 60/42.5kg
Toes to Bar
Scale Toes to bar to hanging knee raises, GHD sit up, v-ups or sit ups
record time taken and scalings
