SMART PROGRAMMING. SUSTAINABLE GAINS.
No burnout. No fluff. Just programming that helps you hit peak performance without falling apart.
BUILT BY ATHLETES, FOR ATHLETES
AMRAP Antics delivers smart, no-nonsense strength and conditioning programs built by a competitive CrossFit coach who actually gets what functional athletes need. We bridge the gap between CrossFit, HYROX, and Olympic Weightlifting, offering genuinely integrated training that blends performance, sustainability, and structure.
Our programs are designed for those who want real, lasting progress – not just flashy workouts – ensuring you consistently break plateaus, build across disciplines, and hit peak performance without falling apart.
JOIN HUNDREDS OF ATHLETES MAKING REAL RESULTS.
PROGRAMMING THAT ACTUALLY WORKS
Tired of plateaus, burnout, or generic workouts that don't get you where you want to be? Our programming is designed to solve exactly that.
We believe in smart, progressive training that respects your body while pushing your limits, ensuring you build across disciplines without breaking down.
This isn't just a collection of WODs; it's a strategic roadmap to your peak performance, built by a coach who lives and breathes functional fitness.
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Strategic Progression, Not Random Workouts: Our programs follow intelligent cycles, building strength and endurance progressively so you consistently hit new PRs and unlock skills. No more guessing, just steady, sustainable gains.
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Built for Longevity & Performance: We integrate balanced strength, conditioning, and recovery principles to help you avoid burnout and injury, keeping you in the game longer and performing better.
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Coach-Driven Insights: Developed by an experienced and competitive CrossFit coach, our programs incorporate real-world understanding of what functional athletes need to thrive, beyond just the whiteboard.
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Clear Focus, Tangible Results: Each program has a specific objective, ensuring every session contributes directly to your goals, whether it's crushing a HYROX race, lifting heavier, or becoming a more well-rounded athlete.
CHOOSE YOUR PROGRAM
No matter your goals or experience level, we have a program designed to meet you where you are and take you where you want to be. Discover the path that's right for you:
Who you are...
Beginner Fitness Athlete
Intermediate Fitness Athlete
Competitive Fitness Athlete
Hyrox Athlete
Olympic Lifting Athlete
The Program For You
12 Week Functional Fitness Program
8 Week Intermediate Fitness Program
8 Week Competitive Fitness Program
What The Program Includes
Build a strong, well-rounded foundation in functional fitness for lasting health and performance.
Elevate your current fitness level with structured training, pushing past plateaus to new levels of strength and endurance.
Sharpen your skills, increase your power, and optimize your conditioning specifically for competitive functional fitness events.
Develop the specific endurance, strength, and pacing strategies needed to excel in fitness racing events like HYROX.
Master the technical intricacies and build foundational strength for the Snatch and Clean & Jerk, improving your Olympic lifting proficiency.
AMRAP ANTICS COACHES
At AMRAP Antics, our programming isn't just theory; it's forged in the demanding world of functional fitness and built on years of hands-on experience. We believe true progress comes from intelligent design, not just endless effort.
Harry Smith, Founder and Head Coach at AMRAP Antics, is driven by a singular mission: to provide athletes with programming that truly delivers sustainable, elite-level results without compromising their long-term health.
As a Level 2 Fitness Instructor and a functional fitness athlete for over 10 years, Harry deeply understands the grind, the plateaus, and the frustration of ineffective training. Having coached functional fitness classes for a number of years, he brings a unique, practical perspective, knowing exactly what functional athletes need to thrive in a real-world setting.
Harry founded AMRAP Antics to share these proven methods, helping athletes like you break through barriers, achieve their fitness goals, and genuinely enjoy the process of becoming stronger, fitter, and more resilient.
WHAT OUR ATHLETES SAY
"I’ve followed loads of programs over the years, but this is the first one that’s actually made me feel like I’m improving across the board. My lifts are up, conditioning’s better, and I’m not wrecked by week 3."
Jack, CrossFit Intermediate
"I shaved over 6 minutes off my last Hyrox time. The structure of the program works well for me and I felt more prepared than ever and recovered way better between sessions."
Emily, HYROX Athlete
"With work and life, I needed something that just worked for me. My program gave me structure without the fluff. Simple, hard, and effective. Loved it."
Katie, Functional Fitness Athlete
AMRAP ANTICS PROGRAMMING FAQs
We're here to make your training journey as clear and effective as possible. Here are some common questions we get:
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How will I receive my program after purchase?Upon completing your purchase, you'll receive immediate access to your program via a digital download link. All programs are provided in a clear, easy-to-follow PDF format, accessible on any device.
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Is there an app or platform I need to use to access the programs?No, our programs are provided as high-quality PDF files. This means you can easily download them and access them on any device you prefer – your phone, tablet, or computer.
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How long does each workout typically take to complete?The duration of each workout varies by program and daily session, but most are designed to be completed within 60-90 minutes, including warm-up and cool-down. Specific time estimations are often provided within each program's details.
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What equipment do I need for these programs?Most of our programs are designed for a standard CrossFit or functional fitness gym setup (barbells, dumbbells, kettlebells, pull-up bar, rig, etc.). Specific equipment requirements are detailed on each individual program's page.
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Can I adapt the workouts if I have limited equipment or time?While programs are designed with specific equipment in mind, many can be modified. We encourage reviewing the program details on its dedicated page. For significant limitations, consider programs explicitly designed for minimal equipment if available, or contact us for guidance.
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What kind of results can I expect from these programs?With consistent effort and adherence to the programming, you can expect improvements in strength, endurance, skill acquisition, and overall functional capacity. Individual results vary based on starting point, nutrition, recovery, and consistency. Our aim is sustainable progress and long-term performance.
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What if I miss a day or need to take a break?Life happens! Our programs are structured to allow for some flexibility. If you miss a day, you can often pick up where you left off. For longer breaks or deload weeks, we recommend adjusting your schedule to ensure proper recovery and progression. Listen to your body and adjust as needed.
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What if I don't know a specific movement or exercise?While our programs assume a basic understanding of functional movements, we encourage you to use reliable resources to learn any unfamiliar exercises or check out our movement guides. Our focus is on the programming itself.
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Can I combine these programs with other training or sports?Our programs are designed to be comprehensive and challenging enough on their own. Combining them with intense training for other sports or programs is generally not recommended as it can lead to overtraining or impede recovery. However, light active recovery or sport-specific skill work might be integrated carefully. Contact our coaching team to learn more about adapting your program.
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Is there any coaching or support included with the program?These programs are self-guided digital downloads. They do not include direct coaching or personalized feedback but our coaching team will answer any and all questions you have about the program you're on.
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What is your refund policy?We are confident in the quality of our programming but if you're unhappy with the results you get from having completed your program we will be open to discussing that with you. We aim for your complete satisfaction.
