This 4-week program is designed to deliver a rapid, focused boost to your foundational strength and conditioning within the CrossFit methodology. Break through mini-plateaus and elevate your overall work capacity in just one month.
"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
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.
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.
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.
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.
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.
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.
