Intervals are one of the most versatile tools we have in CrossFit programming. When used intentionally, they allow us to shape volume, speed, pacing, and intensity in ways that continuous Metcons simply cannot. Below are the four primary reasons I prescribe mixed-modal intervals inside a competitive CrossFit framework, along with examples to illustrate each. 1. Extending Volume Beyond Metcon Limits Most Open and Quarterfinal workouts fall within predictable volume ranges.For example, 100–120 toes-to-bar is a common upper bound inside a traditional Metcon. Trying to exceed that volume within a continuous workout usually leads to speed deterioration and diminishing returns. Intervals give us a way around this: - Breaking the work into repeatable sets allows athletes to accumulate 125–150+ reps at high quality. - This builds tissue tolerance and repeatability beyond what the sport typically asks for. - The athlete gets exposure to higher total volume without the compounding fatigue that would destroy movement quality in a continuous Metcon. 2. Training at Speeds Faster Than Sport Pace Intervals allow athletes to train at supra-maximal speeds: faster than what they can sustain in a continuous workout. Example using toes-to-bar: - Inside a Metcon, an athlete may operate at 15 reps per minute. - With structured intervals, you can train them at 20 reps per minute. Why this matters: - You develop capacity at a speed that’s above sport demand, training TOWARD the goal cadence. - You can progress density and intensity without the accumulated fatigue of long continuous efforts. 3. Developing Pacing Skill and Decreasing Density in Longer Workouts One of the biggest issues in CrossFit is that athletes fundamentally don't know how to pace. Continuous formats make pacing errors hard to identify until a post-session review. Intervals solve this: - Each round gives immediate feedback: if Round-1 is 3:30, Round-2 is 3:40, and Round-3 is 4:25, the pacing error is obvious. - You can intentionally drop density (with built-in rest) to help athletes learn the right effort level. - This builds long-term pacing skill that directly transfers to longer Metcons and Semifinal-style workouts.

Some of you have seen this before, it’s an older spreadsheet system I built over a year ago after the first Program With Kyle episode. I’m sharing it here because many coaches still find it useful for organizing training and collecting athlete feedback. The template includes a quick “How to Use” tab, a client-facing sheet for comments and videos, and a programming sheet that auto-populates to the client view. Make a copy to your own Drive before editing. If you want to test it or adapt pieces for your own system, download it below and ask questions in the comments. Example Spreadsheet

Hey team, After revisiting Deep Work by Cal Newport and reflecting on how I structure my day, I’ve realized I’m leaving some efficiency on the table. I’ve tested a few adjustments, and I’m going to make some changes to my daily workflow. This will affect some of you more than others, but my goal is to improve the quality of work you receive. 1. Prioritizing Deep Work Early (Program Design) - I’ll be doing 2–3 deep-work blocks (40 minutes on, 10–15 minutes off) before looking at my phone or answering emails. - Because of this, I won’t be responding to messages until around 10–10:30 a.m. If you have questions, please plan ahead when possible. - I will also be aiming to schedule nearly all calls after noon. If that doesn’t work for certain individuals, we’ll adjust as needed. 2. Prioritizing Meaningful Feedback Later in the Day (Questions, Emails, Video Review) - I’m able to provide higher-quality video review later in the day than I can high-quality program design. - Please revisit the athlete guidelines if you haven’t in a while—your feedback format directly improves the quality of my feedback. - Kyle Ruth and I recently recorded a podcast on this topic, which may help frame why this shift matters:https://open.spotify.com/episode/5k4EuHtQrqoDkmTO0pbbGf?si=Os6q_KJlT92NYmTrwKu-iw - My goal is to end each day with as close to an empty inbox as possible. - This will matter most from Monday night through Wednesday morning, since I’m off on Tuesdays. If something is urgent during that window, please text me or clearly title the email as urgent. Otherwise, I’ll always tackle program design first. 3. Handling All Other Adjacent Work Last (Podcasts, Social Posts, etc.) - Straightforward here—if you see a post early in the day, it’s scheduled. I’m not choosing social media over your coaching. Thanks for your flexibility as I refine this. I’m confident these changes will help me deliver even higher-quality coaching.

Note: this episode was originally recorded in December 2024 and posted on the now defunct TTTedu youtube page. This week we shift from “full gas” templates to what it actually looks like when I pull a high-level athlete back. I walk through how I build a deload week for Tanner Balazs, an elite individual qualified for Wodapalooza, who just “popped a rib” (more likely a thoracic facet joint issue) during front squats and is clearly carrying a lot of fatigue. In this episode, I cover: Reading the signals and deciding it’s time to deload How I use training feedback (rib pop in a speed front squat, overall volume, athlete history) to decide it’s time to pull the plug on normal training and pivot into 2–3 days of reduced loading. Keeping skills sharp without pissing off the injury Swapping a gymnastics Metcon for low-stress skill work: free handstands, parallette work, L-sits, and rope-row variations that let him stay sharp for WZA-style demands without aggravating the rib. Using isometrics to maintain strength with less joint stress How I replace heavy barbell work with overcoming isometrics (mid-thigh clean pulls, jerk isos, ring support holds / foot-assisted dips) to keep driving neural strength without compressing the rib or smashing joints. Deload conditioning that still moves the needle Turning a pretty spicy running piece into controlled speed-play plus easy assault runner work, and restructuring mixed conditioning into an EMOM with echo, sled drags, and farmer’s carries — nose breathing and CO₂-focused work to drive recovery, not crush him. Deload hinging, thoracic work, and “moving around pain” Using GHD hip extensions, barbell hip thrusts, and a specific thoracic “rib pop” movement prep to keep him moving, maintain hinge patterns, and respect scope of practice (I program around pain, not through it). Swim-based recovery and why it works so well here A simple EMOM swim with “golf” scoring and easy kick work to get him back in the water, restore rib/thoracic motion, and give him a genuine low-stress recovery day five weeks out from WZA.

Note: this episode was originally recorded in December 2024 and posted on the now defunct TTTedu youtube page. In this episode, I shift from Frank to another semifinal athlete, Jake Hendry – same level of competition, very different profile. Jake’s someone who needed to get bigger and stronger without losing the engine that got him to semis in the first place. Here’s what I walk through: Who Jake is and what we’re chasing 25-year-old Oceania semifinalist, 6'2", moved from ~200 to ~215 lbs on purpose using BMI data from elite males. Big priorities: squat/press/deadlift strength, grippy gymnastics (RMU, HSPU, HS walking), and now bounding density (dubs, box jump-overs, burpees) after the weight gain. How I structure a strength-biased template for a Games-level engine Weekly structure built around squat strength, strongman + midline, bench/press progressions, Olympic lifting complexes, and a dedicated bodybuilding session that runs in 4-week blocks. I show how I keep the model simple and linear when the main limiter is strength. Weightlifting, deadlift, and band work progressions No-feet snatch work to clean up foot movement and receiving positions, “Westside-ish” max-for-the-day snatch variations, hover power clean for fixing early arm bend, reverse-band front squat and high-bar box squat progressions to attack sticking points and drive absolute strength. Using BFR, strongman, and bodybuilding to build muscle without losing conditioning BFR zone-2 bike to support leg mass and aerobic base at the same time, strongman work (sandbags, yokes, carries) for trunk stiffness and transfer to sport, plus a simple, repeatable bodybuilding template to layer on hypertrophy without overcomplicating the week. Handstand and bounding density work (and how I tweak on the fly) Handstand walk skill/volume with pre-fatigue on the ski, then a mixed piece pairing drag-rope double-unders with strict and deficit kipping HSPU. I talk through how I adjust reps, caps, and movements mid-build to manage interference and accumulate the exact patterns Jake needs.