Fysiken Crossfit

We’re proud to share that our coach, , attended the Swedish National Rugby open camp this weekend, serving as an Assistant Strength & Conditioning Coach and Kicking Coach.

The camp brought together aspiring rugby players from across the country, providing an opportunity to develop athletic performance, rugby-specific skills, and prepare athletes for the next level of competition.

Being involved in environments like this allows our coaches to continue expanding their knowledge, collaborate with other high-performance practitioners, and bring valuable experience back to the athletes we work with every day at Fysiken CrossFit.

Congratulations on a successful weekend, and thank you to Swedish Rugby, the coaching staff, and the athletes for a great camp experience.

Cycle: Skill & Engine Cycle
Week: 6 of 12
Emphasis: Intensification (mid-block - benchmark week)
Load: Heavy - building to top triples

Week 6 is the middle of the intensification block. Front Squat and Push Press build to a heavy triple, the Olympic and gymnastics work gets sharper, and on Monday we set a brand-new benchmark - 'Forge' - that we retest in the second half of the cycle to measure progress.

Main goals this week:
- Set an honest score on 'Forge' and log your lane - this is the mid-cycle marker
- Hit a strong, clean heavy triple on Front Squat and Push Press
- Sharpen double-unders and the rope climb
- Build a confident heavy Clean & Jerk

Intensity guidance:
The heavy triples are about a strong top set, not a max - stop where speed and position hold. Monday's benchmark is a threshold effort, paced across all five rounds, not an all-out sprint.

Coaching cue for the week:
On the benchmark, pace beats panic - the athletes who hold their splits win the retest later.

Cycle: Skill & Engine Cycle
Week: 5 of 12
Emphasis: Intensification (intensity + specificity climb)
Load: Heavier - the build is on

Week 5 opens the intensification block. Loads step up on the main lifts, the metcons get more varied and more honest, and we start putting more barbell and harder gymnastics into the conditioning. You came out of the deload fresh - now we spend it.

What's new this block:
- Metcons break the mould - strongman, carries, odd-objects, single-implement complexes and hero workouts, not just a machine and two movements
- Engine days get longer and more sport-specific, opened by a rotating skill primer in less-common movements
- A repeatable benchmark lands next week (W6) and gets retested in the second half
- Optional accessory finishers show up on lighter-metcon days, if time allows

Main goals this week:
- Add load to Back Squat, Front Squat and Push Press while positions hold
- Build a heavy, fast Sn**ch single
- Keep building the Bar Muscle-Up
- Hold a true threshold pace on the long engine day

Cycle: Skill & Engine Cycle
Week: 4 of 12
Emphasis: Deload
Load: Lighter, technique-led

Week 4 is a deload, but a gentle one. If you train three times a week or less, you haven't built up enough fatigue to need a full week off - so the default this week is only a small trim: a little less volume, intensity kept honest, skills kept sharp. It should still feel like a real, satisfying week.

For anyone training five or six days a week, or carrying some fatigue or niggles, there's a fuller deload option noted on each main piece - take it if you need it. Both are right this week; pick the one that matches how your body feels.

Main goals this week:
- Keep clean & jerk timing sharp on a light, fast bar
- Stay connected to the squat, lunge and press patterns without grinding
- Re-open the handstand / HSPU progression with room to play
- Arrive fresh into Week 5, where intensity steps up

Intensity guidance:
Strength is RIR-led - the percentage is only a starting estimate, adjust it to hit the prescribed reps-in-reserve. Metcons sit around RPE 6-7 this week, with no all-out piece. Read each metcon's coaching tips for the target finish, the full-deload option, and the scaling lanes.

Cycle: Skill & Engine Cycle
Week: 3 of 12
Emphasis: Accumulation - the last build week before the deload
Load: Moderate-heavy, still technique-led

Week 3 is the top of the accumulation block: the highest skill density of the cycle before Week 4 pulls the volume back. Strength stays purposeful (tempo Front Squats and heavier Push Press fours), the Sn**ch day is built around technique, and the metcons get a real variety reset.

What's new this week:
- Metcons rotate format, time domain and movements every single day - more barbell and gymnastics in the workouts, fewer machines, and the wall ball gets a rest
- The Engine day now opens with a short skill primer so the hour stays full
- The Sn**ch day teaches the lift in the build-up, then loads a working complex

Main goals this week:
- Bank clean double-unders and a confident rope climb
- Keep sn**ch turnover fast and the overhead solid under light, technical loads
- Build single-leg strength and balance on the Bulgarian Split Squat
- Hold an upright, controlled tempo Front Squat before the deload

Intensity guidance:
Strength is RIR-led - the percentage is only a starting estimate, adjust it to hit the prescribed reps-in-reserve. Metcons follow the RPE and the target finish in the coaching tips (strongly recommended, not obligatory). There is exactly one redline piece this week - Saturday's 'Fast Lane' at RPE 9 - everything else is moderate and repeatable.

Cycle: Skill & Engine Cycle
Week: 2 of 12
Emphasis: Accumulation (volume + variety builds)
Load: Moderate, technique-led

Week 2 keeps building the base, with a little more texture. Push Press shifts to a higher-rep block to reinforce lockout under fatigue. Front Squat moves to cluster sets on Saturday so heavier loads stay clean. Friday is our first big Skill & Engine Benchmark, the repeatable piece we run again in W10 and W12 to measure progress.

Main goals this week:
- Hit clean, repeatable reps across the higher-rep work
- Open the Bar Muscle-Up progression for the cycle
- Save real load for Saturday's clusters

Intensity guidance:
Friday's long engine piece is RPE 7, a pacing test, not a sprint. Save the RPE 9 effort for Saturday's short finisher.

Cycle: Skill & Engine Cycle
Week: 1 of 12
Emphasis: Accumulation (build volume + skill density)
Load: Moderate, technique-led

This week's structure:
Mon: Lower, Front Squat
Tue: Upper, Push Press
Wed: Gymnastics, Handstand to HSPU
Thu: Olympic Lift, Sn**ch (technical)
Fri: Support, Deadlift
Sat: Engine / Endurance (week's hardest piece)
Sun: Team WOD

Main goals this week:
- Establish clean Front Squat and Push Press positions before loads climb
- Open the Handstand / HSPU progression we will build across the cycle
- Re-groove the Sn**ch with light technical work
- Build aerobic base on Saturday without grinding the body

Curious about CrossFit but not sure where to start? 👀
You’re not alone.

Walking into a gym for the first time can feel intimidating, but the truth is that every single person in our community started exactly where you are now.

No experience.
No special fitness level.
Just a willingness to give it a go.

At Fysiken CrossFit, we’re making that first step even easier with our FREE Beginners Course (value 950kr).
💙 Learn the fundamentals
💙 Build confidence in the movements
💙 Train in a supportive environment
💙 Become part of an amazing community
💙 Start tracking your progress from day one

Whether your goal is to get stronger, improve your fitness, find a consistent routine, or simply enjoy training again, we’re here to help.

Ready to see what CrossFit is all about?

📩 Contact reception to book:
✔️ A facility tour
✔️ A free trial class
✔️ Your free Beginners Course

The hardest part is often getting started.  
We’ll help with the rest.

Juni är här – och det betyder sommar!

Med sommaren kommer lite justeringar i schemat. Från och med vecka 25 (midsommarveckan) går vi över till vårt sommarschema, som gäller fram till vecka 34.

Det innebär att vissa pass och tider kan förändras, så håll ett extra öga på appen för att inte missa något.

Träningen tar inte semester – vi fortsätter att köra hårt hela sommaren!

Vecka 35 är vi tillbaka med höstterminen och fullt schema igen.