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 Queen, Amanda 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
- 3 Thrusters*
- 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
- 30sec Max Dist HSW
- 10 Ring Rows (Elevated feet)
C.) 15min Cap
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
- 5 TnG Deadlift (increasing to 5RM for day)
- 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