CHLKDUP HQ // TRAINING GROUNDS · CrossFit Affiliate

The CHLKDUP Method.

Structured strength cycles. Deliberate progression. Nothing random, nothing wasted.

The Structure

Strength Cycles. One Direction.

Varied with purpose. Progressed with intent.

Cycle Structure
Cycle Length Determined by the group's needs
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Structure Multi-block progression
Strength Progression Builds across the full cycle
Approach Deliberate. Not random.
Athlete carrying sandbag at CHLKDUP Training Grounds Nashville
Weekly Framework

Every Day Has a Purpose.

Monday
Primary Upper Strength
Focus: Foundational pressing strength
  • Progressive strength exposure
  • Short-to-moderate conditioning
  • Controlled intensity
Build pressing strength without sacrificing skill or composure.
Tuesday
Pull Strength + Skill
Focus: Strict gymnastics + barbell skill
  • Strict pulling progression
  • Technical barbell work
  • Short conditioning piece
Develop raw pulling strength and barbell confidence under control.
Wednesday
The Standard
Focus: Capacity + structural durability
  • 45-minute continuous work
  • Carries, cyclical work, loaded movement
  • No score emphasis
Build long-form composure. Teach athletes how to move well under fatigue.
Thursday
Primary Lower Strength
Focus: Foundational lower-body strength
  • Progressive squat exposure
  • Short-to-moderate conditioning
  • Postural awareness under load
Build strength that transfers to everything else.
Friday
Conditioning Anchor
Focus: Intensity, variation, mental pressure
  • Threshold intervals
  • Classic benchmark workouts
  • Mixed-modal grinders
  • Straight Cold — monthly event class
Expose athletes to discomfort without chaos. Develop pacing, grit, and confidence.
Cycle Principles

How We Build.

Strength Builds Across the Cycle
Not reset between blocks. The full cycle is the unit. Each block compounds on the last.
No Unnecessary Volume
Every rep has a reason. We do not add work to fill time or manufacture soreness.
Strict Before Dynamic
You earn dynamic movement. Strict pulling, strict pressing, controlled positions first. Speed and power follow.
Composure Before Intensity
Athletes who can stay composed at moderate intensity will outperform athletes who spike and collapse. We build the former.
Intensity Before Ego
The program tells you what to do. Your ego does not. Coaches hold that line.
Training Philosophy

We train to build durable strength, usable conditioning, and emotional control.

We do not chase exhaustion.
We build capacity.

Every week has structure.
Every block has purpose.
Every cycle has direction.