Programming Insights January 2026

Strength, Control & Confidence at Kracht Amsterdam

We’re kicking off 2026 with focus, structure, and intention. Across KRACHT45, Strength, and Olympic Weightlifting, our January programming is designed to build strong foundations, improve movement quality, and prepare athletes for the demands of the 2026 CrossFit Open and beyond.

Whether you train for performance, longevity, or simply to feel strong and capable in your body, this month is all about control, consistency, and sustainable progress.

KRACHT45 – Build Strength, Control & Confidence for the CrossFit Open

The January–February KRACHT45 cycle focuses on controlled strength work, targeted accessories, and Open-inspired conditioning. The goal: get stronger, move better, and train with purpose.

Strength Focus: Tempo Back Squats & Tempo Pull-Ups

We start the year with a structured strength cycle built around tempo Back Squats and tempo Pull-Ups.

Why tempo training?Tempo forces control, awareness, and precision. By slowing down each phase of the movement, we increase time under tension, reinforce strong positions, and improve technique. The result: safer lifting, better movement patterns, and long-term strength gains.

Expect:

• Controlled descents in the squat

• Strong, strict pulling mechanics

• Greater awareness of positions under fatigue

We’ll establish baseline numbers early in the cycle and progress over eight weeks, gradually increasing demands while maintaining quality.

Weekly Glute Accessory Work – Stronger Hips, Better Performance

New in this cycle is dedicated weekly glute accessory training.

Strong glutes play a crucial role in:

• Squats and deadlifts

• Running and jumping efficiency

• Knee and hip stability

• Injury prevention

Each week includes focused posterior-chain work to improve hip control, power output, and resilience. Strong glutes don’t just make you lift better — they help you move better in everyday life too.

Open Prep Metcons – Train Smart, Not Just Hard

The CrossFit Open isn’t only about fitness; it’s about pacing, composure, and repeatable effort.

Our KRACHT45 metcons in January are inspired by classic Open-style workouts:

• Mixed-modal conditioning

• Familiar movement pairings

• Repeatable intensity and smart transitions

These workouts are intentionally designed to teach athletes how to manage effort, stay calm under pressure, and move efficiently when fatigue sets in.

Strength Class – Building the Base for Long-Term Progress

In our Strength classes, January marks the start of a new long-term strength cycle.

Phase 1: Volume, Time Under Load & Movement Quality

The first five weeks focus on:

• Higher training volume

• Longer time under tension

• Moderate intensity loads

Expect more reps, longer sets, and controlled tempos. This phase builds muscle, strengthens connective tissue, and reinforces solid movement patterns — all essential for handling heavier loads later in the cycle.

This is not the moment to rush the weight. It’s about consistency, quality work, and setting yourself up for serious strength gains in the months ahead.

Olympic Weightlifting – Precision, Speed & Power Positions

In Olympic Weightlifting class, the focus shifts to mastering the power catch position in both the snatch and the clean.

Power Position Mastery

Throughout January we’ll work on:

• Speed and timing under the bar

• Accuracy and confidence in the power catch

• Control under light to moderate loads

These sessions are followed by complexes combining power and squat variations, helping athletes connect strong pulls with solid receiving positions and smoother transitions.

Alongside this:

• Pull variations reinforce strength and bar path

• Consistent overhead work maintains stability, mobility, and confidence

This cycle is all about precision, speed, and quality movement, laying the groundwork for stronger, more efficient Olympic lifts moving forward.

One Philosophy, Three Programs: Sustainable Progress

Across all classes, January 2026 shares one clear goal: build a strong foundation that supports everything else you want to do this year.

Whether you’re preparing for your best CrossFit Open yet, training for strength and performance, or simply want to feel confident and capable in your body, this programming delivers structure, clarity, and progression.

Slow down now to speed up later.

Lift with control.

Build strong hips and stable positions.

Train with intention.

Let’s start 2026 strong — together at Kracht Amsterdam.