More isn't always better

More Isn’t Always Better: Avoiding the Overtraining Trap

We’re so excited to launch Burn—our new heart-pumping, engine-building hybrid class designed to push your limits and prep you for your next race. But with this exciting new addition, we also want to send out an important reminder: more is not always better when it comes to training.

Burn is a fantastic way to level up your fitness, but only if paired with something equally essential: rest.

Let’s be clear—rest days don’t mean laziness. They mean smarter training. A real rest day means stepping outside the gym. Go for a walk, take a recovery yoga class, stretch, breathe, reset. These slower-paced days are when your body actually repairs and adapts to all the hard work you’ve put in.

How to Structure Your Week Without Burning Out (Even with Burn)

With our new Burn class kicking off, some of you are wondering how to fit it in without overdoing it. Spoiler: you don’t need to crush every workout, every day, to make serious progress. In fact, the most effective athletes know how to train hard and rest smart.

Let’s walk through a sample week built around lifting, conditioning, and recovery—with Burn in the mix.

💪 Monday

• AM (Optional): Come in for percentage-based strength (like deadlifts)

• Skip the WOD and take the day easy

• PM: Burn class at 5pm—this is your conditioning for the day!

🏋️ Tuesday

• Full training day: Warm-up + Lifting + WOD

• No Burn today, just quality intensity and clean movement

🧘 Wednesday

• Repeat the Monday setup:

  •  Just lifts (whatever is on the menu)

  • Burn at 5pm

🔥 Thursday

• Rest/Recovery day: Go for a walk, do mobility or a light yoga flow

• Or just live your life and stay out of the gym—yes, it counts.

🏃 Friday

• Full day in the gym: Strength + WOD

• Keep the intensity moderate if you're feeling taxed

😌 Saturday

• Sleep in or come for the 9:30am Burn class

• Follow with some post-class stretching or a smoothie with friends

🌿 Sunday

• Full rest or active recovery—think long walks, hikes, or a yoga class

• Prep your body and your meals for the next week

  
  

The key takeaway: lifting + Burn is a killer combo—but only when you’re not also piling on WODs and skipping rest. Your gains live in recovery just as much as in your training sessions.

Want help adjusting your training split or personalizing your week? Hit us up—we're here to help you train with intention and longevity in mind.

Overtraining can lead to burnout, plateaus, or even injury—and that’s the last thing we want for our community. So as you dive into Burn (and all your other favorite classes), listen to your body, schedule your rest like you schedule your workouts, and remember: progress thrives in trusting the process.