Compete is designed for athletes ready to take their training beyond the standard class, whether you’re aiming to compete in local or national competitions or simply want to sharpen your skills and boost your performance.
This add-on program provides extra daily strength, skill, and conditioning sessions tailored to challenge you. You’ll work through Olympic lifting progressions, advanced gymnastics, and high-volume workouts, all carefully structured to elevate your fitness and prepare you to perform at your best on competition day.
It’s not just more training; it’s purposeful, focused preparation that helps you reach new levels inside and outside the gym.
Programming example
Metcon part 1
3 Sets
3 Segment Power Snatch*
*Segment Snatch is Pause Below Knee + Pause Above Knee on every rep
Into...
2 Sets
3 Touch and Go Power Snatch
GOAL: STRENGTH | RPE 7 | This is a technical strength piece focused on refining positions and control through the pull. Use the segment work to lock in a strong start position and reinforce balance and bar path awareness. For the Touch-and-Go sets, apply that same positional control with a bit more speed and fluidity. Prioritize quality and consistency... this is about sharpening mechanics, not chasing max load!
Metcon part 2
50 Cal Ski
50 Power Snatch (75//55)
GOAL: SPRINT | RPE 9 | This one is short, sharp, and high output from the start, expect it to sting. Ski with intent, think fast but not reckless and stay just below redline. The barbell is light, but just enough loading to demand focus on your sets. Think big, quick touch-and-go sets while staying sharp for efficiency on your breathing and grip but move with urgency!
Functional Fitness is our flagship program and the main class at 5 Triple 9. Through constantly varied functional movements, you’ll build strength, mobility, and overall fitness designed to help you move better and feel stronger.
Read More →Start your journey here. Every member at 5 Triple 9 begins with Personal Training, your one-on-one introduction through our fitness assessment and fundamentals. It’s where we learn about your body, your goals, and set the foundation for lasting progress.
Read More →For strength that supports life. Legends 55+ offers smart, safe, and empowering training tailored for adults 55 and older.
Read More →Strength meets structure. FLEX is where functional movement and bodybuilding collide to help you move better and build lean, powerful muscle.
Read More →Reset and restore. Mindful Flow helps you recover with intentional movement, breath, and mobility work.
Read More →Your space, your pace. Open Gym gives you the freedom to train independently while enjoying full access to our facility.
Read More →Train harder, rise higher. Compete is our advanced track for athletes chasing the next level, more volume, more challenge, more performance.
Read More →Train anywhere, anytime. GO is our minimalist workout track for life on the move, just a few tools, real results.
Read More →Fast-paced, results-driven sessions to boost your performance.
Every workout scales to your level — beginner or advanced.
Train with certified coaches who guide you every step of the way.
