We offer two programming options: GPP Programming for $149/month and Competitor Programming for $189/month. We explain both in depth and have free sample weeks under the Affiliate Programming pages.
If you are a monthly subscriber to the GPP or Competitor programs, you should see a link on the homepage where you can click and view your monthly program directly from TeamMisfit.com.
If you paid up front for multiple months of programming, your payment will turn into a credit, and you will receive the rest of your programming at our new rates each month until your balance is $0. For example, you paid for 12 months of competitor programming for $2600 under our old model, which averages out to $216.66/month. Our new rate is $189/month for the Competitor Program, so you will receive $2600 divided by $189 = 14 months of programming instead of the 12 you originally signed up for. You will however, need to retrieve your program directly from TeamMisfit.com.
Nope. All content on TeamMisfit.com other than the affiliate programming itself is free once you sign up (and signing up is free).
We made the GPP Program with the 1-hour affiliate model in mind. The Competitor Program, if done correctly, will take at least 90 minutes, sometimes more. We encourage coaches to modify the daily program to accommodate intensity, not volume.
Absolutely. We provide warm-ups that are meant to elevate core temperature, improve range of motion, and prepare athletes for the upcoming training. As a coach, feel free to modify anything on the program to suit the needs of your athletes.
Any program can be effective if scaled properly. Use the intended stimulus we provide as a guide for how to modify weights, reps, rounds, rest, etc. in order to prioritize quality movement and intensity. Do not feel obligated to do every piece of the competitor program either – many athletes will respond just as well or better to only 1 or 2 pieces instead of all 3.
No. We will still occasionally include high skill gymnastics (muscle ups, handstand push-ups) and odd object/equipment (sandbag, SkiErg) in the programming.
If your programming calls for a Snatch or Clean and Jerk and it is part of the Strength portion, we are expecting you to perform a full squat snatch or squat clean and split jerk, unless specifically noted otherwise. For example, your lift says 6×3 Clean and Jerk @ 70-75%. We are expecting you to squat clean and split jerk.
We use percentages as a guide for roughly what portion of an athletes 1 REP MAX (RM) they should be lifting. Our programs provide test and re-test weeks as a means to gauge progress over a period of time, however those lifts do not always correspond to the percentage work during training. For example, test week may call for you to find a 3RM Back Squat. During training, we ask you to perform 5×3 @ 80%. That 80% is of your most recent (and doable) 1RM, not the 3RM in test week. If you’re unsure of your 1RM, always be conservative and undershoot your capacity and focus on moving perfectly and with speed.
Option 1: If you only have 1 or 2 machines/implements but have a larger class, you can consider running heats or modifying the workout to a partner/team variation so everyone gets exposure to the implement. You can also use your warm-up or skill work as an opportunity for athletes to mess around with odd objects or machines without worrying about slowing a workout down.
Option 2: If you don’t have the implement or machine at all, use what you do have to meet the desired stimulus of the workout or movement. A rower or slam ball is fairly similar to a Ski Erg, and a power clean is fairly similar to a sandbag clean. When in doubt, meet the intended stimulus and use comparable movement patterns and you will be just fine.
AAB: Air Assault Bike
AHAP: As heavy as possible
AMRAP: As many rounds/reps as possible
BJO: Box jump over
CTB/C2B: Chest-to-bar (pull-ups)
C2 Bike: Concept 2 Bike
C&J: Clean and jerk
DU: Double under
EMOM: Every minute on the minute (start at 0:00, 1:00, 2:00, etc.)
EOMOM: Every other minute on the minute (start at 0:00, 2:00, 4:00, 6:00, etc.)
GHD: Glute/ham developer
HAF: Heavy as F&#%
Heavy double unders: using a weighted rope and/or handle (we like the RX Smart Gear Zeus rope)
HSPU: Handstand push-ups
HSW or HS Walk: Handstand walk
Metcon: metabolic conditioning
OHS: Overhead squat
PR: Personal record
RM: Rep max (as in 1RM, 3RM, etc.)
RX: As prescribed
SDHP or SDLHP: Sumo deadlift high pull
SHSPU: Strict handstand push-ups
TnG: Touch and go
T2B: Toes to bar
WOD: Workout of the day
135/95 lbs.: Male/female prescribed loading
500/400m: Male/female prescribed distance
50/40 calories: Male/female prescribed calories