Our Sports Specific program at CrossFit Iron Barbell in Meadowbrook, QLD is a focused, skill-driven training session held every Thursday. Rooted in CrossFit’s theoretical hierarchy of development—nutrition, conditioning, gymnastics, weightlifting, and sport—these sessions isolate one key modality each month to accelerate performance and skill mastery. This approach is supported by research showing that focused, sequential training improves VO₂ max, power output, and movement efficiency while reducing injury risk by up to 30%.

Each 60-minute class is efficient, progressive, and guided by our expert coaches using proven PRVN programming. The structure emphasizes skill quality over volume, helping you build proficiency without burnout.

• Whiteboard Brief (0–5 mins): We introduce the month’s modality—like Olympic weightlifting or gymnastics—and set the tone with clear objectives and safety cues.
• Warm-Up (5–15 mins): Movement prep is tailored to the focus—mobility for gymnastics, cardio for monostructural work—supporting safe and effective performance.
• Skill & Strength Development (15–40 mins): We drill into the core techniques with structured, progressive work. Examples include power cleans, rowing intervals, or muscle-up progressions.
• Conditioning & Application (40–55 mins): Apply your skills in functional workouts or EMOMs—bridging the gap between practice and performance.
• Cool-Down & Mobility (55–60 mins): Recovery work, such as accessory stability or stretches, reinforces long-term durability.

Each month rotates between Weightlifting, Monostructural (cardio/endurance), or Gymnastics, giving you a well-rounded, pyramid-style fitness foundation.

Our level system ensures that every athlete—regardless of experience—can benefit and grow.

• Level 1 (Beginner): Modified, accessible drills that build strength and body awareness.
• Level 2 (Intermediate): More complex progressions to develop control, pacing, and power.
• Rx / Level 3 (Advanced): High-skill, high-intensity challenges for elite refinement.

Coaches assess and adjust to ensure safe progression, following CrossFit’s principle of scaling with intention.

This program builds athleticism from the ground up, following the same development structure used by top CrossFit athletes worldwide. With targeted coaching, measurable progress, and a supportive community, Sports Specific in Meadowbrook, QLD helps you refine your movement, build strength, and gain the confidence to excel in all areas of fitness.

Looking to improve your Olympic lifts, master gymnastics movements, or enhance your endurance? Our Thursday Sports Specific program in Meadowbrook, QLD is your opportunity to grow with purpose. Contact us today to learn more and take the next step in your fitness journey.