I used to train with the Weight Hybrid Journey and moved to a CrossFit Gym for a few months. Now going back to the gym I found that the Hybrid Journey is the closest thing to a CrossFit-style program in Freeletics, but some things are still missing.
Here are some suggestions to, in my opinion, create the best CrossFit Style Freeletics Journey.
Let me know what you think and keen to discuss!
1 - Barbell skills progression
As we have for bodyweight movements and dumbbell movements, it would be great to have barbell movement progression for Olympic Lifts. This way we could work toward the Satch, and Clean & Jerk. Some progressions could be Strict Press, Push Press (volume), Overhead Squat, Jerk, Split Jerk, Snatch Pull, Clean Pull, etc…
2 - Spread out the Barbell Days
Currently, in the Hybrid Journey (5 days/week), 2 days are pure lifting days. If we follow a CrossFit-Style approach, these days could be spread out during the week, in order to have 1 or 2 lifts every day, instead of 7 over 2 days. This would enable to have more stimulus over the week and not get exhausted over 2 days of strength work. This would also enable for more time during each sessions of the week to mix in some cardio or accessories.
3 - Adding machine/new exercises
This is more of a bonus add-on to this post, but having rowing intervals, bike intervals, and fan bike intervals. In terms of Coach Feedback and AI design, this could either be based on 1km pace (e.g. row 3x1km at 2.30/500m pace) or calories-based or watts-based for bike and fan bike.
The addition of Dball for wall balls, ball hug, Dball clean, would be a nice addition, but not necessary as a first step I think.
4 - Assigning weight for Dumbbell and Kettlebell in Journey
Currently, the Coach assigns an exercise but not the tailored weight, it would be a great addition to be able to prescribe weight during an interval.
5 - Adding Barbell exercise in intervals
In the Hybrid Journey, all the intervals are either purely barbell or bodyweight and dumbbell/kettlebell. It would be great to mix some barbell exercises into the intervals. e.g. an interval could be: Deadlift, box jump, kettlebell swings, and burpees.
6 - putting it all together
Putting all the above together, a “typical” day could look like this:
- Warmup - 5 min
- skill progression work (example: pull ups or double unders or snatch pull) - 3 min
- Lift 1 (ex: Back squat) - 10 min
- Lift 2 (Front squat) - 10 min
- Cardio (either a machine interval, a Freeletics God, or interval with bodyweight, kettlebell and dumbbell) - 20 min
- accessories (Ab interval as we currently see in the hybrid journey or low-intensity bodyweight/band interval, or challenge like 20 leg wipers on each side) - 5 min
- Cooldown - 5 min
Total time: 58-60 min
In my opinion, this sort of training can get you the most bang for your buck and the fittest possible. I know this is more of a “wish list” and there probably is 0 chance that any of these will be added haha but I would be keen to get your views! (if anyone is still reading )