Dr. Will Murtagh is a performance physical therapist and writer who helps Fitness Athletes elevate their fitness and train pain-free.
Are you tired of generic CrossFit programs that promise the world but leave you with nagging injuries and lackluster progress? It’s time to break free from the “high intensity at all cost training programs” that leave you burnt out and begin training that elevates your fitness to new heights and prioritizes keeping nagging injuries and pains at bay.
I was once a train at high intensity at all cost CrossFitter as well. But, frequent and frustrating injuries lead me to have setback after setback. I repeatedly had to focus on recouping lower back injuries while my training partners kept training.
Until one day I decided enough was enough. I began designing my own training program based on the movement optimization principles I’ve learned as a Physical Therapist and the training designs I have developed over 10 plus years as a CrossFit coach.
Since then I have not had a single injury and I am the fittest I have ever been. Now I help others just like you do the same inside my 12-week Bulletproof CrossFit Program.
Meticulously designed for the CrossFit athlete aiming to become the ultimate four-headed monster – equipped with gymnastic skills, strength, an unstoppable engine, and the mobility to move pain-free.
This article will dive into everything you need to know about the program and how it can help you reach your goals. But, if you are ready to start training today, click HERE!
What Is The Best 12 Week CrossFit Program?
Unlock your full potential with our revolutionary 12-week Bulletproof CrossFit Program – a CrossFit training program meticulously crafted to transform your fitness to the next level and redefine your entire approach to training. What sets the program apart? It’s not just a workout of the day; it’s a comprehensive fitness program strategically designed for CrossFit athletes to enhance their fitness levels while building resiliency to continue to develop their fitness without having to deal with nagging injuries, guaranteed.
The program can be done in a traditional CrossFit gym, an outfitted home gym, or a fitness center with a functional fitness space. But if you need equipment, there is no need to worry; modifications are available for less common functional movements, such as Ring Dips or Muscle Ups.
12 Week Bulletproof CrossFit Program
Get access to an expertly designed training program that helps you become a four-headed monster. A CrossFit athlete who has the skill, strength, and conditioning to excel with the mobility to move well and feel amazing during training and competing.
What You Get In The 12 Week Bulletproof CrossFit Program
World Class Program Design
The program goes beyond the ordinary workout structure by integrating expertly programmed skill development, functional strength training, metabolic conditioning, and bodybuilding. Each element is included to deliver balanced fitness and ensure every session is a step toward your fitness goals.
State Of The Art App
The 12-week Bulletproof CrossFit Program is housed inside the state-of-the-art CoachRx app, which allows you to take your program anywhere you train. Each day, you can open the app and click through to view your training for that day and the following days. You can also revisit previous sessions to update results or complete a missed day.
Demo Videos
Inside CoachRx, you will find a demo video for each exercise in the day’s workout. Each video is high-quality and shot at an angle to help you visualize how to perform the movement to optimize your workout and avoid injury.
Progress Tracking
Throughout the program, various exercises linked to “fitness monitoring” movements will gauge your progress. When you update your results for those exercises, they will be automatically logged so that when you repeat that movement, you can quickly reference the load or number of repetitions you achieved last time. This makes calculating the percentage of one rep max and planning your next strength PR easy and ensures progress over time.
Weekly Check-ins With Your Coach
Each week, your coach will check in to ensure you are on track and progressing toward your goals. Unlike most training programs, where you receive the program and are left to your own devices, with the Bulletproof CrossFit program you will chat with your coach each week to ensure your progress, so you have no questions about the program and are crushing your training goals. You’ll also receive movement corrections and comments on each training day to prepare for the next week.
Nutrition Rx
Even the best training program is useless without a solid nutritional foundation. That’s why the Coach Rx app includes several resources to help you optimize your nutrition and lifestyle and enhance the program’s effectiveness. These include our Calorie & Macronutrient Calculator, WPSN Food List, and Basic Lifestyle Guidelines cheat sheet.
Why You Should Start The 12-week Bulletproof CrossFit Program Today
You should get access to the 12-Week Bulletproof CrossFit Program if you want to become the four-headed monster.
The four-headed monster is a CrossFit athlete that has all the necessary gymnastic skills, is strong enough for any CrossFit workout, has an engine that keeps them moving at a fast pace on any metcon, but also has all of the mobility they need to move each joint through their full range of motion and train pain-free.
Progressive Strength Training
One of the biggest problems with traditional CrossFit workouts is balancing metabolic conditioning with strength training well, leading to lackluster progress in building strength. Another issue is when athletes try to stack random Olympic weightlifting programs onto random metcons. I know because I, too, made this mistake, which led to no strength gains and eventual lower back injuries.
However, my 12-week program’s strength-training sessions are designed to fluctuate in volume and intensity to blend seamlessly with the other components of the training day. This maximizes the dose response from each session and significantly improves overall strength over time.
You’ll get a perfectly blended strength program that incorporates Olympic lifting, powerlifting, and relative gymnastic strength training so you can build the necessary strength for any CrossFit workout in your daily gym WOD, The CrossFit Open, or even the CrossFit Games for advanced athletes.
MAP Intervals To Rapidly Build Your Engine
Most programs that claim to improve your engine, such as the CrossFit Endurance program, only offer short, intense, soul-crushing metabolic conditioning workouts. These are great if you want a shot of adrenaline and to get on with your day. Still, they won’t cut it if you’re going to improve your aerobic capacity and start winning workouts.
The program includes a complete progression for all energy systems using the Max Aerobic Power Intervals that get you out of your comfort zone just enough to drive adaptation but avoid compensations. By using intervals, strategic pacing, and meticulously designed recovery times, you can begin to feel progress in your metcons instead of just doing one-off workouts each day.
Time-Efficient Workouts For A Busy Lifestyle
Most CrossFitters, like myself, need to maximize every minute in the gym because we have other responsibilities and cannot train three times per day as many CrossFit Games athletes do. The best training plan in the world is meaningless if you can never get to it or finish what’s on the whiteboard.
That is why, with the 12-week Bulletproof CrossFit Program, each workout day is optimized within a sixty-minute session and uses things like timed sections and a combination of strength work and conditioning that meshes well together to get you in the gym training hard and get you out the door with enough time to make it to work, dinner or any of your other 100 responsibilities that day.
For example, one of your training days could look like this:
Minutes 0-5
– Dynamic Warm Up
Minutes 6-25
A) Strict Pull Ups – Build to a 5 rep max
B1) Barbell Rows – 30X1; 3 sets of 10
B2) Shoulder-Specific Corrective Exercise
Minutes 26-50
C) 12 Minutes As Many Reps As Possible:
25 Cal Row
15 Ring Dips
15 Push Presses 95/65#
Minutes 51-60
Active Cool Down
A timed approach such as this helps keep training efficient, get excellent training, and get consistent training into your busy lifestyle.
Mobility & Movement Work To Keep You Pain-Free
This is where the 12-week Bulletproof Program truly stands out. Even if you can make time to train on any day of the week and are motivated to push your limits with each session, if you cannot train because of nagging injuries, then it doesn’t matter. The hard work you put into your fitness journey must also be accompanied by less intense movement and mobility work to ensure that you are moving well as you improve your performance.
As a Performance Physical Therapist, I always see this with CrossFit Athletes stepping foot into a CrossFit gym for the first time. The emphasis is solely on reaching the next PR or keeping up with the class firebreathers. They must realize that a high-intensity training program like CrossFit can wear down your body as quickly as it can build up when great movement patterns aren’t used.
Choosing not to prioritize your mobility can even reduce your performance. Since CrossFit is all about work capacity and being able to do more than you were previously, every inch of malalignment on your joints or limbs can bleed precious energy from your system. For example, let’s say you performed fitness reps of Push Press in a ten-minute workout and got five rounds.
However, you lose about one percent of your force with each rep because your shoulders lack mobility. As a result, you reach out in front of your body to lock out the repetition. By improving your shoulder range of motion, you could add roughly a seventy-five percent improvement to the number of push presses you perform or the fatigue it has on the other movements.
Within the 12-week program, you’ll improve your mobility quickly with a combination of joint mobilizations, stretching, and tempo strength work to ensure your joints are mobile and stable enough for the rigors of CrossFit training.
Sample Training Week
Below is the first week of the 12 Week Bulletproof CrossFit Program.
The Program Details
– 5 Training days
– 2 Rest days (1 active recovery & 1 complete rest)
– 60 minute training sessions
– Progressive CrossFit training program
– Corrective exercises
– Dynamic warm-up
– Cool down
– General Nutriiton Rx
FAQ
Does This Program End In 12 Weeks?
The program is designed in twelve-week cycles and will continue with new training cycles for as long as you wish to remain in it! You may cancel anytime and will receive a digital PDF of the Program to keep.
Does This Program Have A Free Trial Period?
Yes, it does! You can get started today and try the program for free for three days. You can cancel anytime.
Will This Program Help Me Build Muscle?
Absolutely! The combination of progressive strength training, accessory bodybuilding exercises, and nutrition resources will make it easy to gain strength and lean muscle mass while shredding body fat.
What Level Athlete Is The Program For?
This 12 week program is for athletes ranging from beginner to advanced. The training is designed in a way that can be scaled up or down depending on the stimulus that is intended for the day. Each session will also come with coach notes highlighting ways to regress the training for beginners and progress it for the more advanced athletes.
Can I Scale The Workouts In This Program?
Yes, you can. Each day will include standard scaling options for more challenging movements or uncommon exercises that require equipment you may not have access to in traditional fitness centers, such as rings.
Ready To Start Training?
If you are ready to transform your CrossFit training and become the four-headed monster you aspire to be, seize this opportunity and start your three-day free trial today to access my 12-week Bulletproof CrossFit Program.
Click the button below to get started today!
