AGELESS ATHLETE 12WEEK PROGRAM

 



Designed for Masters.
Built to Last. 

CLICK HERE TO BUY NOW $360

You’re not slowing down—and neither should your training. 

Introducing AGELESS ATHLETE COACHING—the ultimate 5-day-per-week training program crafted exclusively for Masters athletes who want to defy age, dominate workouts, and stay in the game—long term. Whether you're a dedicated Weekend Warrior or chasing the podium at the CrossFit Games, this is your edge.

Created by Triple CrossFit Masters Games Champion and your Recovery QueenAmanda Allen, this program is more than just workouts—it's your blueprint for high-performance longevity. With a powerful focus on strength, conditioning, mobility, mindset, and world-class recovery, you’ll train smarter, move better, and perform at your best—year after year.

This is a no-fluff, experience-backed system that’s built on Amanda’s battle-tested journey—through injuries, trauma, setbacks and comebacks. You’ll benefit from her deep knowledge, fierce passion, and proven success as she coaches you to rise above every obstacle and perceived limitation.

Build RESILIENCE
Master your ENERGY systems
Improve movement EFFICIENCY
Prevent INJURY
Recover like a CHAMPION
THRIVE under pressure
NOURISH every cell in your body
ACHIEVE AGELESS performance
Be INSPIRED daily
ENJOY the process!

Join a supportive, like-minded crew of Masters athletes and gain direct access to Amanda for troubleshooting, insights, inspiration and real-time guidance.

Programming is delivered in 12-week blocks.
✔️$360

💥 Individualised programming available by application
$200/month – Email Amanda directly at amandacrossfitallen@gmail.com


SAMPLE WEEK AGELESS ATHLETE PROGRAM:


MONDAY

A.) EMOM X 10

5,5,4,4,3,3,2,2,1,1

Back Squat Build to 1RM for day


B.) EMOM x 12

  1. 3 Thrusters*
  2. 5 Strict Pull Ups*

*build to heavy for day


C.) 10min AMRAP

50 Wallballs 9/6kgs to 8/10’

40 T2B

30 Snatch @ 60/40kg (TIE BREAK AT END OF SNATCHES)

20 RMUs

Rest 1 min

Then 5mins to set:

1 RM Clean & Jerk


TUESDAY

A.) 3 Rounds (18mins)

ON:

0 mins - 5 TnG Power Snatch @ 50% 

1 mins - 4 P Snatch @ 60%

2 mins - 3 P Snatch @ 70%

3 mins - 2 P Snatch @ 80%

4 mins - 1 P Snatch @ 90% (1 attempt only)

Rest 1 mins after each full round (15 reps ea round)

*increasing weight each minute, solid, fast reps, no misses, focus on strong clean reps, chase smooth controlled form! Have a plan, be efficient. Stay calm. Have fun. 


B.) EMOM x 12

  1. 30sec Max Dist HSW
  2. 10 Ring Rows (Elevated feet)


C.) 15min Cap

21-18-15-12-9-6-3

Power Snatch @ 40/30kg

Cal Row


WEDNESDAY 

A.) 3 Rounds (18mins)

ON:

0 mins - 4 TnG Squat Clean & J @ 50% 

1 mins - 3 TnG Squat Clean & J  @ 60%

2 mins - 2  TnG Squat Clean & J @ 70%

3 mins - 1 TnG Squat Clean & J  @ 80%

4 mins - 1 Squat Clean & J  @ 90% (1 attempt only)

Rest 1 mins after each full round (11 reps ea round)

*increasing weight each minute, solid, fast reps, no misses, focus on strong clean reps, chase smooth controlled form! Have a plan, be efficient. Stay calm. Have fun. Chase a big heavy single x 2 for last round!


B.) EMOM x 8

7 DB S2OH @ 25/15kg/hand

5 C2B


C.) 5 RFT

50 DUs

15 Burpees Over Bar

10 Hang Squat Clean @ 70/50kg (or 70%1RM)


THURSDAY 

REST


FRIDAY 

ENDURANCE FEAST A LA HYROX

(Record score each week)

60min Cap

1000m Row

1000m Ski

1000m Row

400m Farmers Carry @ 24/16kgs

1000m Row

100 Burpees

1000m Row

100 Wallballs 9/6kg to 8/10’

1000m Row

100m DB Lunge 22.5/15kgs (back rack)

1000m Row


SATURDAY

A.) EMOM x 14

  1. 5 TnG Deadlift (increasing to 5RM for day) 
  2. 1-5 UB BMU (scaled as required)

 

B.) 5 Rounds

Weight Vest:

5 False Grip Strict Ring Pull Ups

5 Ring Rows

5 Ring Push Ups

5 Ring Dips

20 Box Step Overs @ 24”/20”

C.) Death by Back Squat @ 80% BW

EMOM increasing by 1 rep until failure

Starting at 1,2,3,4,5,6,7,8,9…

 

D.) Death By Kip HSPU @ 1” def

EMOM increasing by 1 rep until failure

Starting at 1,2,3,4,5,6,7,8,9….

 

ADDITIONAL PLANS INCLUDED:
RECOVERY
MINDSET
NUTRITION