Compete Program
8 Week Structured Training & Nutrition Program
- Build Strength, Endurance & Speed
- Tackle Functional Fitness Competitions with Confidence
- Learn Techniques, Pacing & Methods used by Coach Annabelle
8 Week Structured Training & Nutrition Program
Stronger, Faster & Prepared
Follow the same training style Coach Annabelle used while preparing for multiple competitions. This 8-week structured Program is designed to help you become stronger, faster, and fully prepared for race day.
Every session builds the exact strength, endurance, and efficiency you need to tackle sleds, wall balls, lunges, carries, and running with confidence. By the end, you’ll be feeling more capable, confident, and ready to push your limits.
About
The Program
8 Weeks
Hybrid
Performance
Race ReadyThe Compete Program is perfect for you if your goal is to:
+ Build strength, endurance, and speed so you can tackle functional fitness competitions with confidence.
+ Enhance your run pace, strength output, and overall conditioning.
+ Learn the techniques, pacing, and methods used by Coach Annabelle.
The sessions in the Compete Program are between 45-70 Minutes.
Throughout this Program you will enjoy a combination of Running, Weighted Workouts & Conditioning. Each week consists of 3 x Runs, 2 x Strength sessions, 1 x Conditioning session and 1 x Mixed Strength/Conditioning session.
This Program is best suited for Intermediate to Advanced trainers who can comfortably run 5km and have gym experience.
Inside The App
Designed for Performance
Volume and intensity will slowly progress throughout the Program in order to get you race-ready. Each week consists of 3 x Runs, 2 x Strength sessions, 1 x Conditioning session and 1 x Mixed Strength/Conditioning session.
Race-Ready Nutrition
Designed by our in-house Dietitians, these performance-specific Meal Guides are built to fuel your training. They meet the Recommended Dietary Intake (RDI) for essential nutrients - so you can train with purpose and arrive on race day fuelled and ready.
Master your Technique
Perfect key functional fitness movements with Coach Annabelle. Access 6 On-Demand videos in the Move With Us app that break down each exercise to improve efficiency, power, and race-day performance.
Frequently Asked Questions
All our Programs come with an official start date, and intakes commence every Monday. You can begin the workouts on your own beforehand; however, for optimal results, it is ideal that you carry out the Program on the set dates.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
The Compete Program is not designed to finish exactly 8 weeks before race day. It includes an additional 2-week Taper Phase to be completed immediately prior to your race.
Use the guide below to time your start:
If your Race is in less than 8 weeks.
→ Follow the Compete Program until 2 weeks before race day, then begin the 2-Week Taper.
If your Race is in 10 Weeks:
→ Enrol in the 8-Week Compete Program, then complete the 2-Week Taper, finishing on race day.
If your Race is in 10-14 weeks.
→ You may repeat the Compete Program, reducing volume and intensity, before moving into your 2 week taper.
If your Race is more than +14 weeks.
→ Complete the 6-Week Hybrid Program to build base fitness and strength, then move into the 8-Week Compete Program, followed by the 2-Week Taper leading into race day.
6 DAYS
Monday: Full Body Strength & Station Work
Tuesday: Threshold/Interval Run
Wednesday: Full Body Strength & Conditioning
Thursday: Easy Run & Full Body Strength
Friday: Conditioning
Saturday: Rest & Recovery
Sunday: Long/Easy Run
5 DAYS
Monday: Full Body Strength & Station Work
Tuesday: Threshold/Interval Run
Wednesday: Full Body Strength & Conditioning
Thursday: Rest & Recovery
Friday: Conditioning
Saturday: Rest & Recovery
Sunday: Long/Easy Run
Throughout this 8-week Program, you will see 3 different phases of training: Base, Build, & Peak.
Volume and intensity will slowly progress throughout the Program in order to get you race-ready. Each week is individualised and consists of 3 x running sessions, 2 x strength sessions, 1 x Conditioning session and 1 x mixed strength/conditioning session. The strength sessions are structured into 3 components. The first is your main compound lift, paired with an accessory movement or core. The second is a mix of strength and conditioning with methods such as AMRAPs or EMOMs introduced. Lastly, the third will feature competition specific conditioning or erg intervals.
For more details about each training phase, read more here.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing this Program from home, we recommend:
✓ Set of Dumbbells
✓ Yoga Mat
✓ Bench or sturdy piece of furniture
✓ Skipping Rope
✓ Wall Ball
✓ Power/Resistance Bands
✓ Booty Band
✓ Set of Kettlebells
✓ Outdoor Running Track
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
By purchasing this Program only, you will gain 12 weeks app access to the Move With Us App.
By purchasing our Platinum Membership you will have on-going access to this Program, as well as our other Programs, all Challenges + exclusive content
Yes! You will have the option to choose from a 5 or 6 day training split each week.
If you are preparing for a Functional Fitness Competition, it is recommended that you follow the 6-Day per week training split.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 16 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.