How to personalise a general workout for your weaknesses

Step 1. Determine your weakness in a particular workout. Step 2. Make that the focus, and set a goal for that particular component. Step 3. Adjust that component and/or surrounding components that will allow you to achieve that goal. Step 5. Rinse and repeat with every workout until it is no longer a weakness.

Two people can attack a workout with different goals in mind and target their own weaknesses.

For example:

Metcon: 5 Rounds for time 400m Run 20 Wall Balls

Person A: Comfortable with wall balls but needs to work on their running ability.

This person would usually do all of the wall balls in unbroken sets, and then run at a 2.30 per 400m pace.

Instead, to personalise this workout, this person should try breaking the wall balls up into two sets of 10 with a solid rest break in between sets, or maybe even use a lighter wall ball, then set a goal to do each 400m run under 2.15.

Person B: Has a good running background but is not confident with wall balls.

This person would usually run fairly quickly, completing each 400m under 2.00, but the wall balls will eventually slow them down, having to break them up into two or even three sets per round.

Instead, this person should run at a slower, more comfortable 2.15 per 400m pace, and do their best to hold onto those wall balls unbroken for as long as possible.

Both of these people might end up with a slower overall time to begin, but that’s not what’s important, if we complete every workout with intention and focus, our weaknesses slowly become strengths, and we become fitter and stronger overall. After using this method for a few months, both person A and B will be able to run at their goal pace, do their wall ball sets unbroken and as a result, have a much faster overall time.

Don’t forget to ask us (the coaches) for help when deciding your strategy for a certain workout, we can give you tips and tricks and configure the workout and strategy in a way that most benefits you!