Burdick
Hinshaw

excalibur

2 Legends 1 Program

From coaching 38 CrossFit Games Champions to training the navy seals, Chris Hinshaw & Jesse Burdick have devoted their careers to understanding what it takes to maximize physical endurance and strength.

This was a 12 weeks calendar based program we hosted in 2019. We are humbled and surprised by the incredible results produced by this program. Now, the program is available as part of either one of the coach's training system membership.

Aerobic CapacityPOWERWOD

Results Speak for Themselves

First Month Performance Report Card

Results Speak for Themselves

Giuseppe Beppe Girelli

"New PR for me...i’m very happy! 152.5 Kg (337 Lb)"

Alison dewolfe

"8x8 deadlifts, or as I’m calling it, “I’m sorry hamstrings.”I’m really grateful for the mental toughness component of this program!"

Bethany ann

"245# for me today.. 10# PR geesh that was heavy, bye form. Thanks legs!"

Vetle Eriksen

"PW - PWR -6.112min EMOM SnatchFelt so good after the emom, so went for a pr attempt.Hit a 7kg pre Excalibur pr, and 2kg all time pr on the Snatch. And a 2kg pr at my pwr Snatch"

Ryan Hogan

"15# PR since start of the program. 350 on the bar"

Lynette Dawn

"Is it just me but I’m loving the program and I’m feeling stronger!! Short girls ♥️ deadlifts."

What Are Our Members Saying

12 Weeks of Workout

5x

per week

30

min. per workout

*Stackable with your existing crossfit
programming

Personalized training targets adapts to your progress to maximize performance gain

Exclusive private Facebook group (accountability check-in, dedicated support, weekly Q&A, etc.)

day 1

STRENGTH

day 2

ENDURANCE

day 3

STRENGTH

day 4

ENDURANCE

day 5

STRENGTH

day 6

rEST

day 7

rest

STRENGTH DEVELOPMENT
3x per week
AEROBIC CAPACITY
2x per week

you do the work

WE DO THE MATH

Take a tour of the workout app

MYTH:
Can strength and endurance co-exist?
Meet Your Endurance Coach

Chris Hinshaw

28

Coach
CrossFit Games Champions

38

Coach
CrossFit Games Podium Athletes

10

times
Ironman Competitor
AEROBIC CAPACITY
2x per week
AEROBIC CAPACITY
2x per week
Crossfit subject matter expert
Aerobic Capacity
Meet Your Strength Coach

Jesse Burdick

909

pounds
Squated

601

Pounds
Benched

820

pounds
Deadlifted
coach
7 All Time World Record Power Lifters
20+ Years of Coaching Experience

Kinds of Workout Included

Strength
MAX EFFORT METHOD

It places great demands on both intramuscular and inter muscular coordination as well as stimulating the central nervous system. These workouts force the body into greater adaptation and this adaptation is what’s responsible for strength gains.

REPETITION EFFORT METHOD

The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as “lifting a non-maximal load to failure.” It’s during the fatigued state when the muscles develop maximal force. According to this method, it’s only during the final lifts that, because of fatigue, the maximal number of motor units are recruited.

DYNAMIC EFFORT METHOD

This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift.

Endurance
Aerobic Threshold

Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.

Lactate Threshold

Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.

VO2 Max

Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.

Speed Endurance

Very low volume workouts with interval distances less than 60 sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.

Strength Endurance

Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Frequently Asked Questions

What happens if I miss a workout?

We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The excalibur program is a weekly progression that must be followed to maximize the results.

When can I combined with my existing CrossFit training?


What happens if I miss a workout?

We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The excalibur program is a weekly progression that must be followed to maximize the results.

When can I combined with my existing CrossFit training?