Black Panther Training CYCLE
12-Week CrossFit Program
Everything you need to excel in the CrossFit Open and Quarterfinals
FREE 1 WEEK TRIAL
Black Panther training cycle
12-Week CrossFit cycle
We're focusing on clean movement, sharpening technique, and building a strong base with lifts, benchmarks, skills, and accessory work to set you up for the new year
FREE 1 WEEK TRIAL
For this program, you’ll need access to a full range of gym equipment. You’ll need an olympic barbell with olympic lifting plates, squat rack, bench, a pull up rig, box, dumbbells, kettlebells, skipping ropes, gymnastic rings and a climbing rope. The machines that you’ll need include a rower and fan bike – and it’s optional (but would be great) to have an Assault Runner, Ski-erg and/or a Concept2 Bike.
Online crossfit programming
64 Training Systems provides world-class online CrossFit training programs for athletes of all ages and levels. Our athletes have earned spots at the CrossFit Games, and our proven programming is implemented in gyms across the globe. Whether you’re chasing elite competition or building everyday fitness, you can feel confident knowing our training delivers results.
the focus of this training block
The Black Panther Cycle is built to develop deep, repeatable fitness that holds up under competition pressure. Rather than chasing standout workouts, the focus is on building a strong aerobic engine, improving mechanical efficiency, and sharpening execution so athletes can express their fitness late in the season. The goal is calm, predictable performance in the Open and Quarterfinals, even under fatigue.
What to Expect
• Build a large aerobic base to improve recovery, pacing, and heart rate control
• Develop mixed-modal threshold to sustain uncomfortable paces without redlining
• Improve barbell speed and efficiency through banded strength and cycling work
• Increase gymnastics density and breathing control in Open-style movements
• Train repeatability and resilience with repeated stimuli under fatigue
• Practice pacing, strategy, and decision-making to reduce emotional errors
• Maintain strength without maxing to preserve freshness and reduce injury risk
• Simulate competition demands to normalise pressure and improve execution
Program schedule
WEEKLY BREAKDOWN
FREE ONE WEEK TRIAL
That's right - try it for one week on the house! See if this world-class program is right for you with no commitment necessary. Simply cancel anytime within the first 7 days and you won't be charged a cent. Nothing to lose and everything to gain.
ProgramMING FOR EVERY LEVEL
Whether you're a beginner, intermediate or elite athlete, the Black Panther Cycle will help you progress. All levels of our CrossFit program will begin the Black Panther Cycle on the 5th of January. Affiliates begin the training cycle a week later on the 12th.
Don’t just take our word for it – take theirs:
Hear from some of the athletes we’ve helped.
Ran a 1:32.02 half marathon and deadlifted 260kgs in the same month.
"Half marathon. My official time was 1:32:02. The month of this run I PR’d multiple strength disciplines in my clean (155kg) and my deadlift (260kg). I know nothing about sports science, I just put my faith into 64 Training Systems which tells me what to for 90mins a day."
While recovering from a broken back, I was able to lose 23kgs.
There's a 1 year difference between these photos. From a broken back to a competitive athlete. No special secret. Just consistency with 64 Training Systems, turning up every day, hard work, and being surrounded by supportive and goal driven people
Improved her placement in the CrossFit open by 12,500 spots.
"My main thanks goes to 64 Training Systems for the crazy programming they put us all through, every single day and single workout is so well thought out to get us to become the best athletes we can be."
Competed in both national and international CrossFit competitions.
Addicted to chasing progress and enjoying the process while I’m at it. No matter where you’re at, there is always something to work on - earning and growing is a forever game in this sport. Building one day at a time with 64 Training Systems."
Competed in the Semi Final Sanctionals in NSW
Pretty memorable weekend. Happy to be a part of this awesome group of people. A lot to work on as always but a special experience to remember. Grateful for this opportunity and hopefully more to come.
