Purpose-built supplementary training for Masters CrossFit athletes.
3 × 20–25 minute sessions each week.
Build your aerobic capacity. Improve recovery. Learn to control your effort and keep moving well as fatigue builds.
Designed to complement your affiliate training — not replace it.
60–75 purposeful minutes a week. That's it.
KRO isn't simply three extra workouts added to your week.
Each session has a purpose.
You'll learn to:
The aim isn't to leave you exhausted.
The aim is to build the aerobic capacity that helps you get more from the rest of your training.
YOU DON'T NEED ANOTHER CROSSFIT PROGRAMME
Your affiliate already gives you strength, skill, intensity and community.
KRO does something different.
It develops the aerobic capacity that helps you use what you've already got — recover between efforts, sustain output and keep moving well when fatigue starts to build.
For Masters athletes, more training isn't always the answer.
More purposeful training can be.
There are no levels to belong to.
Your version can change from session to session depending on recovery, time, affiliate training, movement confidence and how you feel today.
Adjust the time.
Adjust the volume.
Adjust the load.
Adjust the movement.
But preserve the purpose of the session.
Progress might mean doing more.
It might also mean better control, more consistent output, improved movement or making a smarter decision about what your body needs today.
Not every session needs to become a race.
Every KRO session has an intended purpose. Your job isn't to beat somebody else's score. It's to find the version that gives you the intended training effect today.
The goal isn't to win today's session. It's to become a better athlete six months from now — and beyond.
Experience a full week of KRO programming designed to complement your affiliate training.
Discover how structured, purposeful aerobic training can help you recover better, perform better, and keep improving.
🏋️ 3–5 classes
⏱️ Monday — 20–25 mins
⏱️ Wednesday — 20–25 mins
⏱️ Friday — 20–25 mins
🚣 Optional KRO Engine - Longer mixed Aerobic work
That's it.
No second programme.
No replacing your coach.
No doubling your training time.
Just enough to make a difference.
KRO doesn't compete with affiliate programming.
Your affiliate remains the place for CrossFit — coaching, strength, skills, intensity and community.
KRO provides a specialist Masters layer alongside it.
We focus on aerobic capacity, pacing, recovery and sustainability — qualities that can help you perform better in your regular CrossFit training.
Your CrossFit stays your CrossFit.
KRO helps you build the engine to get more from it.
KEEP RIGHT ON
"Although you're tired and weary, still journey on."
KRO stands for Keep Right On, words that have followed me since childhood through the anthem of Birmingham City Football Club.
But KRO means much more to me than football.
Keep showing up.
Keep learning.
Keep improving.
Keep moving forward.
KEEP RIGHT ON.
I'm John Clarke — CrossFit Level 2 coach and Masters athlete.
In 2015, I survived a cardiac arrest followed by a quadruple bypass. It changed how I think about training and longevity.
I still love CrossFit. I still love competing. And I still want to improve.
But as I've got older, I've become increasingly interested in a different question:
How do we keep getting better without simply doing more?
Masters athletes are balancing training with recovery, work, family, niggles and life.
I created KRO to provide something specifically for us — purposeful supplementary training that works alongside CrossFit rather than asking us to choose between the two.
A system designed to help us continue improving while fitting into real life.
