{"id":5300,"date":"2026-07-29T10:03:32","date_gmt":"2026-07-29T10:03:32","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-wods\/"},"modified":"2026-08-22T17:33:39","modified_gmt":"2026-08-22T17:33:39","slug":"crossfit-box-wods","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-wods\/","title":{"rendered":"CrossFit Box Workouts"},"content":{"rendered":"<section class=\"hercules-suite-slider\" data-hercules-suite-slider>\n            <div class=\"hercules-suite-slider__track\">\n                                    <article class=\"hercules-suite-slider__slide is-active\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-featured-pexels-5750886-scaled.jpeg)\" aria-hidden=\"false\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Hercules Sports &amp; Fitness<\/span>\n                            <h1>Workouts | CrossFit Box<\/h1>\n                            <p>Present the main services in a clear order so visitors can understand the goal, format and best starting point. Functional training, community workouts and performance-focused coaching for every level.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-crossfit-strength-36389482-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Coaching, Classes and Performance<\/span>\n                            <h1>Build a routine that works for your week.<\/h1>\n                            <p>Sessions are timetabled across the week, with places you can hold in advance.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-bodybuilding-club\/hercules-hercules-bodybuilding-club-muscular-athlete-strength-workout-transf-pexels-5327524-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Book, Train, Progress<\/span>\n                            <h1>Start where you are. Progress from there.<\/h1>\n                            <p>Coaches track what you lift, run and repeat, so the next block is planned on evidence.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                            <\/div>\n            <div class=\"hercules-suite-slider__nav\"><button type=\"button\" data-slider-prev aria-label=\"Previous slide\">\u2039<\/button><button type=\"button\" data-slider-next aria-label=\"Next slide\">\u203a<\/button><\/div>        <\/section>\n        <main class=\"hercules-niche-page hercules-niche-page--wods\" data-builder=\"classic\"><\/p>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>Workouts<\/span><\/p>\n<h2>Six formats, rotated so nothing gets stale.<\/h2>\n<p>The programme runs on an eight-week cycle. You will see every format below within a fortnight, and the same benchmark workouts come round two or three times a year so you can measure progress against yourself.<\/p>\n<\/header>\n<div class=\"hercules-niche-programs\">\n<article class=\"hercules-niche-program\">\n<h3>Benchmark WODs<\/h3>\n<p>The named workouts. Repeated on a cycle so your score means something the second time.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>10 to 25 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Measurable output<\/dd>\n<dt>Scaling<\/dt>\n<dd>Three versions<\/dd>\n<dt>Frequency<\/dt>\n<dd>Every 2 weeks<\/dd>\n<\/dl>\n<\/article>\n<article class=\"hercules-niche-program\">\n<h3>Strength cycle<\/h3>\n<p>Percentage-based squat, press and deadlift work across an eight-week block with a retest at the end.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>25 to 30 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Absolute strength<\/dd>\n<dt>Scaling<\/dt>\n<dd>By percentage<\/dd>\n<dt>Frequency<\/dt>\n<dd>3 a week<\/dd>\n<\/dl>\n<\/article>\n<article class=\"hercules-niche-program\">\n<h3>Gymnastics skill<\/h3>\n<p>Pull-ups, dips, handstands and rope work, drilled properly rather than thrown into a workout.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>15 to 20 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Body control<\/dd>\n<dt>Scaling<\/dt>\n<dd>Band or box<\/dd>\n<dt>Frequency<\/dt>\n<dd>2 a week<\/dd>\n<\/dl>\n<\/article>\n<article class=\"hercules-niche-program\">\n<h3>Engine work<\/h3>\n<p>Rower, bike and running intervals. The sessions members complain about and then keep returning to.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>20 to 35 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Conditioning<\/dd>\n<dt>Scaling<\/dt>\n<dd>By pace<\/dd>\n<dt>Frequency<\/dt>\n<dd>2 a week<\/dd>\n<\/dl>\n<\/article>\n<article class=\"hercules-niche-program\">\n<h3>Partner WODs<\/h3>\n<p>Saturday sessions worked in pairs, with the whole class finishing together rather than drifting off.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>35 to 45 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Volume and fun<\/dd>\n<dt>Scaling<\/dt>\n<dd>Split the reps<\/dd>\n<dt>Frequency<\/dt>\n<dd>Saturdays<\/dd>\n<\/dl>\n<\/article>\n<article class=\"hercules-niche-program\">\n<h3>Active recovery<\/h3>\n<p>Mobility, breathing and easy aerobic work. Coached, not a stretch you do alone in a corner.<\/p>\n<dl>\n<dt>Length<\/dt>\n<dd>45 min<\/dd>\n<dt>Focus<\/dt>\n<dd>Recovery<\/dd>\n<dt>Scaling<\/dt>\n<dd>Not needed<\/dd>\n<dt>Frequency<\/dt>\n<dd>Sundays<\/dd>\n<\/dl>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-soft\">\n<div class=\"hercules-niche-container hercules-niche-split\">\n<div><span class=\"hercules-niche-kicker\">Reading the board<\/span><\/p>\n<h2>Rx is not the goal.<\/h2>\n<p>The prescribed weight exists so the workout has a reference point. Most of the room scales, including people who have trained here for years, and the coach will tell you when scaling is the right call.<\/p>\n<ul class=\"hercules-niche-checks\">\n<li>Three scaling options written before class<\/li>\n<li>Coach sets your version, you do not have to ask<\/li>\n<li>Benchmarks repeat so progress is measurable<\/li>\n<li>Scores are optional and never posted publicly<\/li>\n<\/ul>\n<\/div>\n<ol class=\"hercules-niche-steps\">\n<li><strong>Week 1 to 2<\/strong><span>Learn the movements at a weight that feels easy.<\/span><\/li>\n<li><strong>Week 3 to 8<\/strong><span>Load creeps up while the movement stays clean.<\/span><\/li>\n<li><strong>Retest<\/strong><span>The same benchmark, eight weeks later.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-compact\">\n<div class=\"hercules-niche-container\">\n<div class=\"hercules-niche-faq\">\n<h2>Workout questions<\/h2>\n<details>\n<summary>What if I cannot do a movement?<\/summary>\n<p>It gets swapped, not skipped. Every workout has a written substitution.<\/p>\n<\/details>\n<details>\n<summary>Do I have to do the named workouts?<\/summary>\n<p>No. If a benchmark is not right for you that day, the coach will give you something else.<\/p>\n<\/details>\n<details>\n<summary>How do I know if I am improving?<\/summary>\n<p>The benchmarks repeat and the strength cycle retests. That is the whole point of the eight-week structure.<\/p>\n<\/details>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-cta\">\n<div class=\"hercules-niche-container\"><span>Next step<\/span><\/p>\n<h2>Try a workout.<\/h2>\n<p>Come to a class and scale it. That is how everyone starts.<\/p>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\">Book a session<\/a><\/div>\n<\/section>\n<p><\/main><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Functional training, community workouts and performance-focused coaching for every level. Workouts details.<\/p>\n","protected":false},"author":1,"featured_media":8271,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"CrossFit Box Workouts | Hercules WordPress Theme","_hercules_seo_description":"Explore the Workouts page for CrossFit Box, with clear details, responsive sections, useful links and editable WordPress builder content.","_hercules_header_layout_id":3801,"_hercules_footer_layout_id":3802,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-5300","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/comments?post=5300"}],"version-history":[{"count":1,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5300\/revisions"}],"predecessor-version":[{"id":8678,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5300\/revisions\/8678"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media\/8271"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media?parent=5300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}