Rise above average. Be a dark horse.
Being a Darkhorse means dedicating time to do the common uncommonly well, excel in CrossFit and life.
Dark horse programming
Dark Horse Programming; a training methodology and program. Originally, born inside Crossfit Alioth and now available to anyone and everyone that wants to work hard, stay consistent and improve. Darkhorse programming is a hybrid solution, joining the best of both worlds with an online and on site community in Crossfit Alioth. It is the perfect way to combine the fellowship of coached classes with your own ambitions to work hard and achieve your goals. To become a Darkhorse, all you need is desire for self improvement and commitment to put in consistent work. It's not easy, but it's worth it.
Dark Horse Programming; a training methodology and program. Originally, born inside Crossfit Alioth and now available to anyone and everyone that wants to work hard, stay consistent and improve. Darkhorse programming is a hybrid solution, joining the best of both worlds with an online and on site community in Crossfit Alioth. It is the perfect way to combine the fellowship of coached classes with your own ambitions to work hard and achieve your goals. To become a Darkhorse, all you need is desire for self improvement and commitment to put in consistent work. It's not easy, but it's worth it.
Dark horse programming
Dark horse +
Program Tracks are our way to bias the Dark Horse Mainline program. The mainline program is the foundation of our training, but these bias tracks will tailor your training to you and your specific needs.
Programs included
Dark horse +
Individualised
Individualised programming based on your needs and wants to take your fitness to the next level.
All additional programming will be completely tailored to you, with assistance on how to navigate our mainline program to get the most out of every training day.
Start with a consult with one of our coaches and receive weekly check-ins to keep you on track.
Dark horse +
Gymnastics
3 sets of:
15 sec False Grip Hang on Rings
6 Russian Dips
1 Skin the cat
A: Every 90 sec x 8
1-2 Negative Muscle Ups
B: SUPPORT
3 sets of
40 sec Dual KB Overhead Hold
30 sec GHD Hollow body hold
20 sec Ring support hold
Dark horse +
Accessory
4 weekly sessions to support main programming
3 sets of:
A1: 15 Reverse Hypers
A2: 8 Goblet Single Leg Step Downs/each leg
A3: 12 DB Hamstring Curls
Dark horse +
Engine
WORK 3:00/ REST 1:00
10 Shuttle Runs/ AMRAP Echo Bike Cals
20/15 Cal ski/ AMRAP Row Cals
20/15 Cal C2 bike/ AMRAP Assault Runner
Goal is to maintain your calories output.
Dark horse +
Barbell
PRIMER: 3 Sets, EMOM x 4
1 x High hang power clean
1 x high hang power clean
1 x high hang deep power clean
1 x push jerk
1 x split jerk
A: Every 90 sec x 5
Hang Power Clean +Hang Clean + Front Squat + Jerk
B: Every 90 sec x 6
Hang Clean + Jerk
C: SUPPORT: 3 Sets
8 x High box jump (straight legs)
16 x GHD Sit ups
24 x Weighted lunges (barbell/DB)
Dark horse +
Hybrid
A.Hybrid – Hyrox Prep (Simulation Session)
Every 5:00 x 12
1. 1000/800m Run
2. 750-1000m Ski
3. 1000/800m Run
4. 25-50m Sled Push + 25-50m Sled Pull
5. 1000/800m Run
6. 60-80m Burpee Broad Jump
7. 1000/800m Run
8. 750–1000m Row
9. 1000/800m Run
10. 100-200m Farmers Carry + 20-40 Alternating Goblet Reverse Lunge
11. 1000/800m Run
12. 60-80 Wall Balls
Aim is to finish each block of work in 13:00 or less.
Use your category weight for all movements.
Dark horse +
Swim
A.Swim Workout
Warm up: 5 minutes easy swim. Any stroke, any style.
Pre Set: 4 x 25m freestyle @ 80% effort. Rest 30s
Main set:
25m Freestyle rest 30s
50m freestyle rest 30s
75m freestyle rest 30
100m freestyle rest 2 mins.
X 3-5 sets
All swims at 70% effort. Easy movement in the water to cool down.
Dark horse member perks
+ Instructional videos on movements and modifications on limited equipment
+ LIVE briefs and explanations
+ CONNECT with our 200+ community, through leaderboard tracking, liking and commenting
+ COMMUNICATE directly with an assigned coach for personalised feedback
+ 5 additional programs included in 1 membership
+ INDIVIDUALISED programming available
+ First in line to our merch drops!
