Today's WOD
Tue, Oct 6, 2026
How our Daily WOD programming works
About the training phases
Sword and Shield follows CrossFit-style principles: varied movements, strength and skill practice, and conditioning across different durations and intensities. Our programming uses the phases below. These are our phase lengths, rather than a universal CrossFit calendar.
- Offseason / Base (8 weeks)
- Build the aerobic and muscular engine with more volume, controlled intensity, clean movement mechanics, and consistent training.
- Strength & Skill (8 weeks)
- Develop barbell strength, positional control, and gymnastics skills through progressive loading and deliberate practice.
- Pre-Competition / Test (8 weeks)
- Combine strength, skills, and conditioning in higher-intensity, multi-modal workouts that prepare you for testing or competition demands.
- Deload / Reset (1–2 weeks)
- Reduce volume and intensity for 1–2 weeks to support recovery and reset after demanding training.