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12 Week Fitness Program For Strength and Conditioning

Updated: Jun 23

Are you looking for a challenge to take your functional fitness to the next level? Do you want to compete in CrossFit events and need a program that will help you develop the strength, skill, and fitness required to succeed? Then look no further than the AMRAP Antics 12 week Fitness program.

Whether you're competing in a scaled competition, team or RX, I have built an all encompassing fitness program covers everything you need to excel in CrossFit. With 12 weeks of intense training, you'll build the necessary strength, endurance, and technique to take on any challenge.

12 Week CrossFit Program

12 Week CrossFit Plan

Hello, I am Harry, a fitness instructor with 6 years in the fitness industry, helping clients get fitter, stronger and feel better when in the gym. After training in a multitude sports and at a CrossFit gym for years, I started AMRAP Antics to help people all over the world get fitter. I created our 4, 8 and 12 week fitness programs alongside our Olympic weightlifting masterclass and our Hyrox training plan too.

Check out why I created this program below and get the Week 1 Preview of our training plan PDF too! Good luck!

The Demands of CrossFit - Our Top Tips

CrossFit is one of the most demanding sports out there. To perform well, you need to put in a lot of time, effort, and hard work. You also need to pay attention to other factors such as recovery, nutrition, and mindset. Without these elements, it's difficult to see real progress and reach your full potential. Here are our top tips for getting better at CrossFit and Functional Fitness.

Recovery is Key

Recovery is essential for any program, whether you're a CrossFitter, powerlifter, bodybuilder, or strongman. When you're breaking down your tissues and firing your central nervous system, you need to recover optimally. Our 12 week program comes with a guide on how to recover from a CrossFit workout so you can make the most of your rest days.

Nutrition Matters

Nutrition is also a huge factor in CrossFit performance. To get the most out of your training, you need a well-balanced diet that provides enough of the macro-nutrients required to perform and recover. Over the 12 week program, we'll help you optimize your diet to ensure you have the energy and nutrients needed to power through every workout.

Mindset is Everything

Mindset is crucial for any program you follow. You need to have the right reasons for investing your time and effort into performing well. With our 12 week program, you'll develop the mental resilience needed to balance your training with the other aspects of your life. You won't need to sacrifice your relationships to perform at a high level.

12 Week CrossFit Program for fitness

Why Choose Our 12 Week Fitness Program?

Our program is designed to help you achieve the best results in the shortest amount of time. With 12 weeks of intense training, you'll see your strength, endurance, and technique improve dramatically. Here's why you should choose our program:

Track Your Progress

Our program is designed to help you track your progress easily. With set weights and goals to hit every day or week, you can see your numbers change week on week. Whether you're a seasoned athlete or just starting out, you'll notice significant improvements in your performance.

Motivation to Succeed

With our program, you'll stay motivated to succeed. We know that training can sometimes get stale, and it's easy to miss a few workouts here and there. But with a clear program to follow, you'll stay on track and make consistent progress. Even when you're feeling under the weather or not up for a workout, you'll be able to scale your program to match your abilities.

Ideal Training Block

12 weeks is the perfect training block for a program. It gives you ample time to develop the habits needed to stick to the program, hit every session with the right intensity, and make progress. Additionally, 12 weeks gives your body enough time to grow and adapt, but it's also short enough to avoid burnout.

What You Need in A 12 Week Fitness Program

To make our program as effective as possible, we've included a range of elements to ensure you become a well-rounded CrossFit athlete:

Strength of major muscle groups - Building essential strength of major muscle groups (Squat, Lateral Push, Pull, Vertical Push, Hip Hinge) by tried and tested methods (5x5 tapering to max singles) will boost strength over the duration of the program

Skill and gymnastic building - Essential skills that require coordination (Double Unders, Olympic Lifts) and gymnastic abilities (Handstand walks/push ups, Kipping pull ups and muscle ups etc) require practice as well as training in with conditioning workouts.

Different time variants - Ensuring that you call on and train all of your different energy sources using different time variants and training methods for conditioning is essential to become a well-rounded CrossFit athlete.

Ample rest times - Ensuring you have active rest and full resting days will benefit your training throughout the 12 week Fitness program.

If your CrossFit program doesn't have all of these elements, don't be afraid to bring it up with your coach, discuss your requirements and see whether you can add them in.

12 Week Fitness Program Week 1 Sample

The first week of this Fitness program is all about acquiring base line volume. We start off assuming that as a CrossFit athlete you already have pre-requisite strength, so starting at multiple sets of medium weights will be comfortable for you.

We also assume that you have the basic competitive skills such as double unders, handstand walking, pistols, kipping pull-ups etc If not, sub out these to skill building and scale these as appropriate.

This first week should be tough and depending on your relative strengths, should be a good stepping stone for at least the first 4 weeks to come, the second 4 weeks should see an increase in intensity and your third 4 weeks are all about honing your skills.


  • Warm-up: 10 minutes of cardio (row, bike, or run) followed by mobility drills for shoulders, hips, and ankles

  • Strength: Back squat - 5 sets x 3 reps at 80% of 1RM

  • Metcon: For time:

    • 21-15-9 reps of thrusters (95/65lbs) and chest-to-bar pull-ups

    • Rest 3 minutes

    • 21-15-9 reps of wall balls (20/14lbs) and handstand push-ups


  • Warm-up: 10 minutes of cardio followed by shoulder and wrist mobility drills

  • Skill: Handstand walking - 5 sets of 30 seconds, rest 1 minute between sets

  • Metcon: AMRAP in 12 minutes of:

    • 12 deadlifts (225/155lbs)

    • 9 box jump overs (24/20")

    • 6 ring muscle-ups


  • Rest day or active recovery (e.g. easy swim, bike ride, or yoga)


  • Warm-up: 10 minutes of cardio followed by mobility drills for hips, shoulders, and wrists

  • Strength: Power clean - 5 sets x 3 reps at 80% of 1RM

  • Metcon: For time:

    • 50-40-30-20-10 reps of double unders and kettlebell swings (24/16kg)

    • Rest 3 minutes

    • 21-15-9 reps of power cleans (135/95lbs) and burpee box jump overs (24/20")


  • Warm-up: 10 minutes of cardio followed by mobility drills for hips, shoulders, and wrists

  • Skill: Handstand push-ups - 4 sets x 6 reps with 1 minute rest between sets

  • Metcon: For time:

    • 50 wall balls (20/14lbs)

    • 40 calorie row

    • 30 dumbbell snatches (50/35lbs)

    • 20 handstand push-ups

    • 10 muscle-ups


  • Warm-up: 10 minutes of cardio followed by mobility drills for hips, shoulders, and wrists

  • Metcon: Partner workout for time:

    • 200 double unders (split between partners)

    • 100 burpees (split between partners)

    • 50 clean and jerks (135/95lbs) (split between partners)

    • 100 box jump overs (24/20") (split between partners)

    • 2000m row (split between partners)


  • Rest day or active recovery (e.g. easy swim, bike ride, or yoga)

This program includes a combination of strength training, skill work, and high-intensity metcons to help athletes improve their overall fitness and prepare for competitive events. It's important to note that this program is just an example and should be tailored to each individual athlete's specific needs and goals. It's also important to listen to your body and adjust the program as needed to avoid injury and ensure consistent progress.

12 Week CrossFit Program

Conquer Your Competition: Decoding the 12-Week CrossFit Plan

Looking for a CrossFit workout plan that goes beyond generic exercises and plateaus? Look no further than the AMRAP Antics 12-week program! This isn't just a cookie-cutter plan – it's a strategic roadmap designed to transform you into a well-rounded CrossFit competitor.

Here's what sets AMRAP Antics apart:

  • Focus on All Five Elements: We don't just focus on strength or cardio. This program meticulously balances strength training, skill development, gymnastics, metabolic conditioning (MetCons), and ample recovery. You'll build a solid foundation across all aspects of CrossFit, making you a more versatile and adaptable athlete.

  • Progressive Periodization:  The program is structured in phases, gradually increasing intensity throughout the 12 weeks.  This progressive approach ensures you avoid plateaus, continually challenge your body, and peak at the right time for your competition.

  • Specificity & Scalability:  Whether you're aiming for RX, scaled, or team competition, the program offers modifications and scaling options. You can tailor workouts to your current abilities while still pushing your limits.

  • Targeted Skill Work:  Forget generic accessory work. We've included targeted skill work to refine your double unders, Olympic lifts, handstand holds and walks, muscle-ups, and other essential CrossFit movements. Mastering these skills will shave off precious seconds in your workouts.

  • Weekly Tracking & Progress Monitoring:  This program isn't a black box. We equip you with tools to track your progress week by week. Monitor your lifts, times, and skills to stay motivated and see the tangible results of your hard work.

The AMRAP Antics program is more than just a workout plan – it's a training philosophy.  We believe in creating well-rounded CrossFit athletes, not just gym rats who can lift heavy weights.  By focusing on all aspects of fitness and strategic programming, you'll be ready to dominate your next competition and leave the rest of the field in the dust.

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