Unlock More From Your Sagitta Membership

Your Sagitta membership gives you access to more than our regular CrossFit and Reformer Pilates classes. You can also access a range of self-guided Training Think Tank programmes designed to help you work towards specific goals.

These programmes can be used in two ways:

1. As an addition to your current training, helping you build muscle, improve endurance or move more freely.

2. As a dedicated CrossFit development pathway, helping you improve specific skills or prepare for competition.

You do not need to complete every session or follow multiple programmes at once. The goal is to select the programme and amount of training that best supports you.

Path One: Add Something Extra to Your Current Training

These programmes are ideal for members wanting to add targeted training to their existing CrossFit or Pilates routine. They also provide greater flexibility if you cannot regularly attend scheduled classes.

Bodybuilding

The Self-Guided Bodybuilding Programme uses structured strength and accessory exercises to help you build muscle, improve strength and develop a more balanced physique.

Sessions include movements such as squats, Romanian deadlifts, hip thrusts, split squats, presses, rows, curls and dedicated core exercises. The programme uses controlled tempos, repetition ranges and progressive loading to create consistent progress over time.

Bodybuilding can help you:

• Build muscle

• Improve strength and body composition

• Strengthen specific areas, including your legs, glutes, back, shoulders and arms

• Add progressive resistance training to your Pilates routine

• Develop strength without completing another high-intensity workout

You do not need to complete the entire weekly programme to benefit. One or two carefully selected sessions can add considerable value to your existing training.

Endurance

The Self-Guided Endurance Programme provides structured cardiovascular training through running, rowing, SkiErg, BikeErg and Echo Bike sessions.

Instead of simply doing random cardio, every session has a clear purpose. Sessions may include pacing targets, repeatable intervals, technique development or longer aerobic efforts.

The programme can help you:

• Improve general cardiovascular fitness

• Build a stronger aerobic base

• Develop better pacing

• Improve running and machine technique

• Prepare for an endurance or fitness event

• Add structured cardiovascular training to your Pilates or strength routine

You can follow the complete endurance pathway or choose one or two sessions each week to complement your current training.

Movement and Mobility

The Self-Guided Movement and Mobility Programme is designed to improve your range of motion, movement quality and how your body feels.

Sessions include targeted mobility work for areas such as the hips, hamstrings and shoulders, along with guided movement flows. You can complete these as dedicated lower-intensity sessions or add them to your usual training week.

Movement and Mobility can help you:

• Move more freely and comfortably

• Improve restricted positions

• Support recovery between harder sessions

• Improve squatting, hinging and overhead movement

• Complement the strength and control developed through Pilates

• Keep moving productively on a lower-intensity day

This programme should help you move better without aggressively forcing your body through pain. If you are managing an injury or ongoing pain, please speak with an appropriate health professional and let our coaches know.

Path Two: Develop Your CrossFit Skills and Performance

These programmes are designed for members who want to improve their CrossFit abilities, work towards advanced movements or prepare more seriously for competition.

Skill Development

The Self-Guided Skill Development Track helps you work systematically towards movements that can be difficult to develop during a regular class.

Depending on the current training cycle, the programme may focus on movements such as:

• Pull-ups and chest-to-bar pull-ups

• Ring or bar muscle-ups

• Handstand walking

• Toes-to-bar

• Double-unders

• Pistols

• Olympic lifting technique

Instead of repeatedly attempting the complete movement, the programme breaks each skill into its individual requirements. These may include strength, positioning, technique, timing and progressions for different ability levels.

The programme can help someone working towards their first repetition, as well as experienced members wanting to perform a movement more consistently or under fatigue.

Skill sessions are generally best completed while you are fresh. Speak with a coach if you are unsure which progression is appropriate for you.

Masters Compete

The Self-Guided Masters Compete Programme provides competitive CrossFit programming designed with the needs of masters athletes in mind.

It includes strength, conditioning, gymnastics and competition-style training, with age-group considerations such as adjusted loading, repetitions, volume and movement options where appropriate.

Masters programming is not simply an easier version of regular training. It is a performance pathway that recognises the importance of managing recovery, joint stress and sustainable training volume as athletes get older.

This programme is suited to experienced masters athletes who want to:

• Prepare for a CrossFit competition

• Follow age-aware competitive programming

• Continue improving their strength, fitness and skills

• Balance performance goals with long-term training consistency

The programme can add considerable training volume, so we recommend speaking with a coach before combining it with a full class schedule.

RX Compete

The Self-Guided RX Compete Programme is for athletes who want to train specifically for competitive CrossFit.

The programme combines:

• Strength development

• Olympic lifting

• Gymnastics

• Skill work

• Structured conditioning

• Competition-style workouts

• Pacing and performance strategies

This is a comprehensive training pathway, rather than a small addition to your regular classes. Complete sessions may take longer than a standard class and create a significantly higher overall training load.

RX Compete is best suited to experienced athletes preparing for qualifiers or competitions, as well as members wanting to take a more serious and structured approach to CrossFit performance.

Please speak with a Sagitta coach before beginning this pathway. We can help you decide whether it suits your current ability, schedule and competition goals.

What Does Self-Guided Mean?

Self-guided sessions do not run at a fixed class time. You access the programme through the Sagitta app and complete the session independently during a suitable open-gym period.

Each session may include:

• A programmed warm-up

• Exercise demonstration videos

• Sets and repetitions

• Tempo or intensity instructions

• Rest periods

• Scaling options

• Scoring instructions

• Notes explaining the purpose of the session

Read the complete session before starting so you understand the movements, equipment and intended training stimulus.

Self-guided does not mean unsupported. Our coaches can help you select an appropriate programme, understand a movement or decide how much extra training to include.

How to Find the Programmes in the App

Open the Wodup App and navigate to your available programmes or workout tracks. Look for the options beginning with “Self Guided”:

• Self Guided – Bodybuilding Programme

• Self Guided – Endurance Programme

• Self Guided – Movement and Mobility

• Self Guided – Skill Development Track

• Self Guided – Masters Compete

• Self Guided – RX Compete

Select your programme, open the appropriate day and review the complete session before starting.
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How to Record Your Results

If a session includes a scoring section, enter the requested result after completing the workout. Depending on the session, this may include:

• Weight and repetitions

• Completion time

• Rounds and repetitions

• Calories or distance

• Running or rowing pace

• Machine RPM or split time

Use the notes or comments section to record useful details such as your loads, scaling choices, interval pace and how the session felt.

Keeping an accurate record allows you to see your progress and make better decisions when a movement or session appears again.

Where Should You Start?

Start by deciding what you want to achieve.

If you want to add something beneficial to your current routine, consider Bodybuilding, Endurance or Movement and Mobility.

If you want to develop your CrossFit skills or prepare for competition, consider Skill Development, Masters Compete or RX Compete.

Begin with a manageable amount of additional training. For many members, one or two targeted sessions each week will be more beneficial than attempting several complete programmes at once.

If you are unsure where to start, ask a Sagitta coach. We can help you select a programme that suits your goals, experience and current training schedule.