top of page



Brought to you by CrossFit Athlete, Fire Fighter and Chief UNTAMED Ambassador Sophia Berreen, the program offers a program suitable for athletes looking to bridge the gap between general fitness and performance. This program is designed with the female body in mind, giving you all the options to adapt your training to suit your day-to-day routine.

Whilst the program recognises that every woman is different regarding her period, we use the science available to guide the program better and give you choices. 

The program is built on years of knowledge from Sophia's experience in Personal Training, CrossFit performance and Pre & Post Menstrual training (Sophia is a Mum to 11-year-old Harley) and will provide good essential guidance to elevate your training.


WhatsApp Image 2022-12-20 at 20.22.40.jpeg



Front Squat (5 x 5, Build from 60%-75%)

Clean deadlift (3 x 3 @95% clean)

Clean Pull (3 x 2 @ 102% clean)

Notes: If you're in the follicular phase, drop the front squat reps to 2-3 and increase the weight. Add 3-5% to your deadlift and pull 


Box Hand Stand Push up (3 x 5-8) 

focus on good positioning of the hands and head. 2 seconds down, 1 second up. Add deficit for further progression.


20 min EMOM

1: Assault Bike Cals

2: Barbell Thrusters 

3: Burpees

4: Rest

Assault Bike Cals (max 30-40 seconds work, If in Follicular phase, change to DB Thrusters or reduce weight. If you want to push, go Burpees to target or burpees over the bar.

Interested? Subscribe below.

Thanks for subscribing!

bottom of page