April
MONTHLY PROGRAMMING FOCUS | APRIL 2025
NCFIT WORKOUT
APR | MONTH IV, PHASE II – STEADY BURN
PREVIOUS MONTH’S HIGHLIGHTS
Finishing the CF Open STRONG
Higher Volume Push-Ups + Strict Pull-Ups
Longer Run Distances
Leading Ladies Week
Hero Workout – Laura
THE MONTH AHEAD – APRIL 2025
3 months down, a lot to go, but as we enter into April we shift gears to PHASE II of the year! This phase is titled STEADY BURN…Athletes should expect to see more EFFORT and GRIND workouts to build on the aerobic capacity from the previous Phase. Strength will focus on the Snatch and Clean & Jerk to not only get more confident and consistent with the movements, but also to MOVE MORE WEIGHT! We will also begin to focus on higher skill gymnastics and building confidence/ efficiency in those movements.
Specific to this month we will have a lot on our plate! We will be starting our Oly Cycle strength so get ready to lift heavy and to lift heavy often! We will see either a Deadlift or a Squat each week to compliment these movements and keep us getting stronger. NOTE, these "accessory lifts” will not be actually part of the strength cycle, they will simply be complimentary lifts and will not have a test/ retest. We will work on lower RPE lifts with more “volume” and gradually work our way towards heavy singles and BIG lifting days before deloading and retesting again!
We will also be tackling Nasty Girls/ Nasty Girls V2 as our Bench Workout! If you did NCFIT Girls from Leading Ladies week you have a great baseline to get after this one because we will be retesting it at the end of the phase. Speaking of retesting, we will also be revisiting Fight Gone Bad at the beginning of the month to see how we have improved our Phase I test from Ja nuary! To help get us ready for Murph we will also see optional Murph Prep that can be done outside of class along with higher exposure to Kipping Pull-Ups/ Toes to Bar. Strengthening those lats & midlines will pay dividends come Murph! Let’s get ready for a great month of workouts!
OLYMPIC LIFTING CYCLE (3/31-5/16)
Week 1 – Test 1RM Snatch + Clean & Jerk
Week 2 – 3x3 @RPE 6, 3x2 @RPE 7, 2x1 @RPE 8
Week 3 – 3x2 @RPE 7, 3x1 @RPE 8, 2x1 @RPE 8+
Week 4 – 3x2 @RPE 8, 3x1 @RPE 8+, 2x1 @RPE 9
Week 5 – 2x1 @RPE 8, 1x1 @RPE 8+, 5x1 @RPE 9
Week 6 – Deload
Week 7 – Retest
WEEKLY ACTIONABLES & MONTHLY HIGHLIGHTS
(2x/ Week) Olympic Lifting Strength Cycle
(2x/ Week) Optional Murph Prep (Starts week of 4/28)
(3x/ Week) Extra Credit – Snatch/ Clean Pulls + Kipping Skills & Drills
(1x/ Week) Optional Partner Workout
(1x/ Month) NCFIT “Ava” Workout
(1x/ Month) Classic Workout: Nasty Girls / Nasty Girls V2
(1x/ Month) Hero Workout – TBD
COMPETE
APR | MONTH IV, PHASE II – POWER OUTPUT
PREVIOUS MONTH’S HIGHLIGHTS
(2x/month) 2025 CF Open
(1-2x/week) Open Movement Prep
(1-2x/week) Post-Metcon Strength
(1x/month) Klepto Workout
THE MONTH AHEAD – MAR 2025
Into April and we are now shifting to our second quarter where we are going to dive right into our Power Output phase of the year. With changes in the Games season there is no Quarterfinals to prepare for, however a great thing to focus on is finding a local comp to test your fitness. This is a great way to keep up our motivation, stay dialed in to our training, continue to improve our weaknesses and build on our strengths!
For our Month of April, we are going to see more time on the Bike. We are going to begin the month with our 20:00 Bike Test. We will build up throughout the course of these next 2 months and retest in late May. This is meant to be done on a C2 Bike and we will be testing for Average Wattage Power output, however use whatever bike you have available for you. With our NCFIT Oly cycle, we are going to incorporate Snatch and Clean Pulls to supplement our lifts and build more strength in our Weightlifting. We are going to also see more skill work around the Bar Muscle Up as well as Power Snatch cycling.
Buckle up and stay strapped in because we are going to see a lot of these focuses going into May as well!
MONTHLY HIGHLIGHTS
(2x/week) Snatch/Clean Pulls
(1x/week) Bike Engine Building
(1x/week) Bar Muscle Up Skill
(1x/week) Power Snatch Cycling
FLEX
APR-JUN | PHASE II | Aesthetics Peaks
This FLEX Aesthetic Peak Phase is built for muscle growth, strength, and body composition through a strategic blend of high-volume hypertrophy and progressive strength training.
This 12-week cycle is split into two 6-week micro-cycles, alternating between hypertrophy-focused volume training and strength-focused intensity work. The goal is simple: build muscle, increase strength, and develop a lean, defined physique with the least amount of wasted effort.
Phase Structure
Micro-Cycle 1: Hypertrophy & Volume (Weeks 1–6)
The first six weeks prioritize muscle growth through high-volume tri-sets. Each muscle group is hit from multiple angles in quick succession, maximizing time under tension and metabolic stress—two key drivers of hypertrophy.
Tri-Sets: Three exercises per muscle group, executed back-to-back for maximum stimulus
Focused Functional Strength: Prioritizing lower body, upper push, upper pull, shoulders, and hinge-based training
Bodybuilding Emphasis: A mix of pure hypertrophy work and light conditioning to complement strength days
Expect an adjustment period as this type of training creates significant muscular fatigue and soreness.
Micro-Cycle 2: Strength & Intensity (Weeks 7–12)
The second half of the phase shifts focus to progressive overload and absolute strength, driving heavier loading while maintaining hypertrophy gains.
Progressive Strength Work: 5x5, 6x4, and 8x3 rep progressions to systematically increase load
Key Lifts: Strength emphasis on the Front Squat, Bench Press, and Weighted Pull-Up
Metabolic Conditioning: Anaerobic intervals are integrated into bodybuilding sessions for a taste of conditioning to keep the engine fine-tuned.
This volume-to-intensity approach ensures you build both muscle and strength efficiently.
Functional Strength:
Lower Body Tri-Set
Upper Body Push Tri-Set
Upper Body Pull Tri-Set
Shoulders & Arms
Hinge & Glutes
Bodybuilding Focus: Alternating Week A/Week B Structure
Week A: Pure bodybuilding bias
Week B: Conditioning bias
Training Split:
Day 1: Chest & Triceps
Day 2: Hinge & Glutes
Day 3: Back & Biceps
Day 4: Rest
Day 5: Shoulders & Arms
Day 6: Lower Body
Day 7: Rest
