Beginner / On-RampBeginner
Foundations
Beginner CrossFit — 6-week, start-from-zero programme
For complete beginners. No box, no barbell, no experience needed — just a pair of dumbbells, a resistance band, a mat and a bit of space. Three sessions a week for six weeks, every movement scaled, cued and safe to do on your own. By the end you will have the strength, the confidence and the basics to walk into a CrossFit class and hold your own. Train at home, build real fitness, then come train with us at Moray Training Club.
3 days/week · 6 weeksBeginner
Free — start today
No membership needed. Finished it? Your first month at the gym is half price.
The Programme
All 18 sessions · train at your own pace, three a week · tap a day to open it
Your level
Warm-Up (5–10 min)
- March on the spot, 1 min
- Arm circles, 10 each way
- 10 slow bodyweight squats to a chair
Workout
3 rounds, rest as needed between rounds:
- 10 box/chair squats (sit to a chair, stand back up)
- 10 dumbbell deadlifts (light)
- 20 second plank hold
Move at your own pace. This is practice, not a race.
FORM CUES — KEEP IT SAFE
- Squat: chest up, knees track over toes, sit back like reaching for a chair behind you.
- Deadlift: flat back, push hips back, dumbbells close to your legs.
- Plank: straight line head to heels, don't let hips sag.
TOO HARD? SCALE IT
- Squat too deep? Squat to a higher chair or cushion.
- Plank too hard? Drop to your knees, keep the straight line.