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8 Week Intermediate Fitness Program

8 Week Intermediate Fitness Program

£40.00Price
Want to take the next level in your functional fitness training? 
 
Want to level up your strength, skills and conditioning? 
 
Want to stick to a dedicated, functional fitness program?
 
A research backed, skill, conditioning and strength program is your key to seeing results.  
 
After 6 years of trying all the programmes out there... following CrossFit Mainsite, my local gym programming, Opex programming the lot!
 
But it took me researching and writing my own programming to take my fitness performance from average to the next level. 
 
I created my 8 Week Intermediate Functional Fitness Fitness Program to help athletes like you get to the next step in Functional Fitness. 
 
This program sits before my 8 Week Competitive Fitness program that takes athletes to the competitive elite level. 
 
All my programs are backed by research and my level 2 fitness instructing training alongside almost 7 years in the fitness industry. 
 
So for the next 8 weeks, 56 days or 1,344 hours you can take the next step in your functional fitness journey with this 8 Week Fitness program.
 
Not only will you work on building your strength, improving your gymnastic skills and working your aerobic capacity but you will work towards that 8 week goal to help test what your body can do!

  • Torch Fat and Build Muscle

    • Developed by Expert Personal Trainers in Functional Fitness, HIIT Training, Strength & Weighlifting Training
    • Backed by research, tried and tested
    • Strength, Skill, Conditioning & Recovery workouts
    • For budding athletes taking their CrossFit to the next level! 

  • What You Will Receive?

    When you purchase the 8 Week Intermediate Functional Fitness Program, you will recieve our 28 page eBook via email which contains how to use the program, what's included, weekly direction and a daily workout for 8 weeks. 

     

    You can then view your eBook as a PDF on your phone, tablet, PC or you can print it off for use in the gym. 

  • Why is this program different?

    Other programs may only have a strength and conditioning workout that rotates every 5 days, doesn't include active recovery or give weights for workouts. 

     

    Our programs do all that! 

     

    Intermediate vs Competitive

     

    This Intermediate program helps athletes get to grips with the more elite movements like handstand walking, kipping pull ups, olympic lifts and more. Whereas our Competitive programs help master those skills and movements. 

  • What's Included On This Program?

    We have built this program to cater for the average CrossFit athlete to help them get to the next stage of their functional fitness journey and start RXing 100% of the workouts.  

     

    This means working on strength, skills, accessories and of course a daily WOD working on different stimuli, muscle groups and time domains each day of the week.

     

    On top of that we have programmed strategic rest days or active recovery to help you perform better in the gym without overtraining.

     

    Our program was built by Level 2 Fitness Instructors with functional fitness qualifications under their belt so you can be rest assured they can guide you to the next step.

  • How To Use This Program?

    This program is split into the 7 days of the week with prescribed workouts for 6 of the 7 days with an active recovery day programmed in too.

     

    The workout days are then split into: Strength, Accessories and Conditioning.

     

    The Strength portions will contain your major lifts needed in CrossFit. It is imperative you warm up for your movements as well as giving ample rest between sets. Research has shown waiting approximately 3 minutes between sets gives you the best chance to recover but not cool down.

     

    The Accessories portions will contain additional strength or skill elements to help you with the main lifts and gymnastic skills you need for CrossFit. Much like the Strength portions, make sure you leave approximately 3 minutes between sets unless the workout is for time.

     

    The Conditioning portions contains the workout of the day. The movements will range from running to lifting and can be from 4 minutes to 40 minutes. Ensure you're warmed up for the individual movements and scale if required both weights and movements.

  • About The Program Writer

    This program was written by Harry Smith our Level 2 Fitness Instructor who has over 10 years experience in the health and fitness industry. 

    Specialising in functional fitness, CrossFit and conditioning workouts, Harry has a background in sports like Rugby, Cycling, Lacrosse and Climbing but his main passion is CrossFit. 

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JOIN HUNDREDS OF ATHLETES MAKING REAL RESULTS.

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WHAT OUR ATHLETES SAY

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"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

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"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

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"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

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.

  • 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.

Image by Corey Young
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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.

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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.

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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. 

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