New Training Year Starts April 6 →
Competitive CrossFit Programming

Every Session Has a Purpose.
Every Block Has a Goal.

The Kriger Training Program is designed for anyone who wants to be a competitive CrossFit athlete. This program is based on the training philosophy for the 2019 Second Fittest Woman on Earth and 8-time CrossFit Games athlete Kristin Holte.

Join our big community of 1200+ Athletes and start your Progress now. Imagine where you will be in 365 days.

Block 1 starts April 6. The perfect time to join.
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CrossFit Games 2025
Philosophy

You Can't Improve
Everything At Once.
But You Can Improve Everything.

Each block defines which capacities are prioritised for development and which are on maintenance. This creates focus, better recovery, and faster progress.

It is not possible to develop everything at once. By placing some qualities on a minimal effective dose, we create space to push other capacities forward. Over time, everything gets its turn.

Every Block and Every session starts with context. You will know exactly what and why you are doing for each training piece. This takes away the guessing and let you work with a clear Purpose.

We do regular Testing to make sure that we are actually progressing. These tests are linked to the training that you have done and makes it easy to evaluate how its working.

Watch: What Is Kriger Training? (2 min)
The Training Year

Eight Blocks. Four Test Weeks.
One Thread.

The year is built on pairs of 6-week blocks. The first block in each pair focuses on building the base through volume, positions and capacity. The second block harvests that work with more specificity, intensity and testing. After each pair you do a test week that builds your athlete profile. Click any block to explore.

Block 1
Building
Block 2
CF Specific
T1
Test
Block 3
Building
Block 4
CF Specific
T2
Test
Block 5
Building
Block 6
CF Specific
T3
Test
Block 7
Building
Block 8
CF Specific
T4
Test
AprJun
JulSep
OctDec
JanMar
How Block Periodization Works

Notice how movements hand off across the year: front squat to back squat to zombie squat to weak points to 1RM back squat. Ring Muscle Ups start as prep in Block 1, develop through Blocks 3 and 4, peak to endurance in Blocks 5 and 6, then go on maintenance for competition season.

Athlete Profile

Test, Don't Guess

We run four test weeks per year with 48 standardised tests across six domains: Strength, Olympic Lifts, CrossFit Specific Capacities, Gymnastics, Endurance and Metcon. The tests are woven into the program so they happen naturally at the end of each block pair. Each test week builds a complete athlete profile that shows exactly where you stand and what to focus on next.

Strength
  1. Front Squat Test
  2. Pressing Test
  3. Weighted Pull Up Test
  4. High Rep Deadlift Test
  5. Broad Jump Test
Olympic Lifts
  1. Power Clean & Jerk Test
  2. Hang Snatch Test
Gymnastics
  1. HSPU Incubator Test
  2. Wall Walk Test
  3. Rope Climb Test
Endurance
  1. 5000m Run
  2. Row Sprint + Distance Test
CF Specific
  1. Mixed Modal Test 1
  2. Barbell Battery Test
Strength
  1. Back Squat Test
  2. Deadlift Max Test
  3. Bench Press + Ring Dip Test
Olympic Lifts
  1. Clean & Jerk Test
  2. Power Snatch Test
Gymnastics
  1. Mixed Gymnastics Chipper
  2. Handstand Walk Test
  3. Bar Muscle Up Test
Endurance
  1. 1000m Run
  2. Echo Bike Interval Test
CF Specific
  1. Snatch Battery Test
  2. Open Benchmark
Strength
  1. Front Squat Test
  2. Strict Pull Up Test
  3. Pressing Endurance Test
  4. Vertical Jump Test
Olympic Lifts
  1. Snatch Max Test
  2. Power Clean Test
Gymnastics
  1. Ring Muscle Up Test
  2. Handstand Walk Skill Test
  3. Strict HSPU Test
Endurance
  1. Mixed Machine Triangle
  2. 100 Burpee Test
CF Specific
  1. Heavy Object Test
  2. Open Benchmark
  3. Sprint CF Test
Strength
  1. Back Squat Test
  2. Overhead Squat Test
  3. Deficit HSPU Test
Olympic Lifts
  1. Squat Clean Test
  2. Jerk Test
Gymnastics
  1. Strict HSPU Max Test
  2. Light Gymnast Test
Endurance
  1. Row Sprint + Distance Test
CF Specific
  1. Open Benchmark 1
  2. Open Benchmark 2

All Tests Build Your Profile

The results from all four test weeks are combined into a single athlete profile. Each movement gets a score from 1 to 100 compared to the group, so you can see exactly where your strengths and limiters are.

STRENGTH
63
AVERAGE
Back Squat66
Front Squat60
Deadlift56
Strict Press66
Push Press69
Bench Press61
Weighted Pull Up55
Broad Jump68
OLYMPIC LIFTS
59
AVERAGE
Squat Clean58
Power Clean61
Clean & Jerk57
Snatch58
Power Snatch64
Hang Snatch55
Jerk58
Overhead Squat54
GYMNASTICS
55
AVERAGE
HSPU Incubator65
Strict HSPU71
Wall Walk58
Rope Climb48
Ring Muscle Up43
Bar Muscle Up69
Handstand Walk27
ENDURANCE
50
AVERAGE
5000m Run32
1000m Run68
5000m Row45
Echo Bike Intervals58
Mixed Machine49
100 Burpees51
CF SPECIFIC
42
AVERAGE
Mixed Modal38
Barbell Battery44
Snatch Battery46
Heavy Object35
Open 16.131
Open 16.537
Open 20.335
Open 23.156
Friendly Fran50
PERFORMANCE SCALE
1-10
11-20
21-30
31-40
41-50
51-60
61-70
71-80
81-90
91-100

We Connect the Dots For You

The profile does not just give you numbers. We analyse how your scores relate to each other and show you exactly what is holding you back. Here is what that looks like for our example athlete.

Snatch Analysis
How your supporting scores affect your snatch
Squat Snatch
58
Power Snatch
64
Overhead Squat
54
Front Squat
68
Strict Pull Up
55
PRIMARY LIMITER
Overhead stability. Your overhead squat (54) is well below your front squat (68). This gap limits how much you can catch and control in the snatch.
Focus: Overhead squat work, snatch balance, and overhead carries to build stability under load.
Clean & Jerk Analysis
How your supporting scores affect your clean and jerk
Squat Clean
58
Power Clean
61
Front Squat
68
Jerk
58
Push Press
69
Deadlift
56
DEVELOPMENT AREA
Pulling power. Your deadlift (56) and power clean (61) suggest the pull is limiting how much you get to the bar. Front squat (68) is strong enough to stand up with more.
Focus: Hang clean variations, clean pulls from the floor, and speed work under the bar.
Gymnastics Analysis
How strength and skill scores relate to gymnastics capacity
Ring Muscle Up
43
Bar Muscle Up
69
Strict HSPU
71
Handstand Walk
27
Weighted Pull Up
55
Strict Press
66
PRIMARY LIMITER
Handstand walk (27) is a clear weak point. Ring muscle up (43) is also low despite strong bar muscle ups (69), which points to a ring-specific technique issue rather than a strength problem.
Focus: Daily handstand walk practice and ring transition drills. Pressing strength (66) is already there to support these skills.
Endurance & Metcon Analysis
How engine capacity transfers to competition performance
1000m Run
68
5000m Run
32
Echo Bike
58
Open 16.5
37
Friendly Fran
50
PRIMARY LIMITER
Aerobic endurance. Short efforts (1000m run: 68) are solid but long efforts (5000m run: 32) drop significantly. This means the aerobic base is not yet strong enough to sustain pace in longer workouts.
Focus: Longer Zone 2 sessions and mixed modal work above 12 minutes to build sustainable output.
YOUR TOP 3 DEVELOPMENT PRIORITIES
1
Handstand Walk
27 Biggest gap in your profile
2
Aerobic Endurance
32 5000m run limits long workouts
3
Ring Muscle Up
43 Technique gap despite strong pulling
Watch: How the Athlete Profile Works
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Nutrition

Fuel the Work. Every Day.

Every Kriger member gets access to our Nutrition Web App. It reads today's programming including session types, duration and RPE, and gives you exact macro targets for the day. Not generic recommendations, but specific to you and specific to today's training.

Kriger Nutrition App — Daily macros, session fueling, and protocols

Daily Macros Based on Today's Session

Heavy strength day? More carbs. Rest day? Lower total. Two sessions? The app accounts for both. Macros are calculated from your weight, goal, and the actual programming for that day.

Pre / Intra / Post Per Session

Each session gets its own fueling breakdown with what to eat before, during and after. Timing and amounts are adjusted based on session type, duration and RPE.

Protocols & Shake Guides

Two-a-day rapid glycogen protocol. Post-CHO critical timing windows. Intra-workout fueling for mixed sessions. Specific shake recipes with gram amounts.

Choose Your Goal

Whether you want to perform, cut or gain, the app adjusts everything accordingly while keeping you fueled for the work. Select your track and number of meals and let it handle the rest.

Included free for all members

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Tracks

One Program. Six Tracks.

Every track follows the same periodization, block structure, and testing protocol. Choose the format that fits your schedule. All tracks included in your subscription.

Main Track

2 Sessions / Day

The full competitive program with an AM/PM split for maximum development across all domains.

Main Track

90 Min Session

The complete program condensed into one daily session.

Main Track

60 Min Session

Essential programming for athletes with limited time. Same intent with focused delivery.

Specialty

Strength Track

Dedicated strength development with squats, pressing, pulling and Olympic lifting.

Specialty

Engine Track

Aerobic base, VO2 max and lactate tolerance across all modalities.

Add-On

Mobility Track

Targeted mobility that complements any track for better positions and less injury risk.

Add-On Programs

Target Your Weakness

Through the athlete profile testing we identify exactly what is limiting you. Each add-on is a focused program designed to develop a specific movement or skill. All included free with your membership.

Ring Muscle Up

Strength + kip efficiency

Handstand Walk

Balance, pirouettes, obstacles

Pull Up

Strict + kipping capacity

CTB Pull Ups

Supinated strength + cycling

Toes to Bar

Grip, kip timing, endurance

Bar Muscle Up

Transition + rep cycling

Strict HSPU

Pressing strength + deficit

OH Mobility

Snatch, OHS, HSPU positions

Athletes

Results Speak Louder

My strength has come a long way. I've attacked my weaknesses head-on while staying sharp in the areas I already excel at.
Andrea Solberg
Andrea Solberg
Competitive Athlete
I started with Kriger after being impressed with the Norwegian teams at the Games. Major improvements in mental game and endurance. Simple but challenging, with clear intention.
Tola Morakinyo
Tola Morakinyo
Competitive Athlete
I have improved in all areas. Placed on the podium at Team CrossFit Games 4 years in a row.
Lena Richter
Lena Richter
Games Team Athlete
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Getting Started

Three Steps

01

Jump In

Start your 7-day free trial via Fitr. You land directly in the current training block with full coaching notes, daily context and mindset tracks from day one.

02

Train With Context

Every session tells you what you are doing and why, and how it connects to the block goal. No guessing and no filler, just focused work with a clear purpose.

03

See the Progress

Complete the test weeks, build your athlete profile and receive concrete prescriptions for the next block. Your data drives what comes next.

Join Kriger

Stop Guessing.
Start Progressing.

€39/mo
Billed monthly
  • All 6 tracks included
  • Nutrition web app
  • Add-on programs
  • 48 standardised tests per year
  • Athlete profile & data tracking
  • Daily coaching notes & context
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