THE FOX'S LAB

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The Fox’s LAB is a performance-focused community built specifically for BBOYS and BGIRLS who want to take their level seriously, improve...
Warsaw, PL
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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·4d

Can't do Weighted Dips or Weighted Pull-Ups yet? Do negatives.

If you can't complete full reps of Weighted Dips or Weighted Pull-Ups this month, swap them for the negative version:

Weighted Dip → Negative Dip:


Weighted Pull-Up → Negative Pull-Up:

How to do them

Get to the top position (jump or step up), then lower yourself slowly, around 4 seconds.

Control the whole way down. No dropping.

Add weight only if you can still keep that slow tempo.

Keep the same sets, reps and rest as written on the sheet.

Negatives build the same strength you need to do the full rep, so you're still training the target. When you can do the normal version with clean technique, switch back.

Questions? Ask me in the Support chat.

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·5d

October Block is live: Neural Strength & Power

This month we keep building on September's strength base.

Day 1: heavy work to sharpen how well your nervous system produces force.

Days 2 and 3: we start adding explosive work on top of that strength.

How to run the block

Week 1: technique first. Learn the exercises, find your weights and move well. Stay conservative.

Week 2 onward: add load. Increase the weight a little each week, as long as your technique stays clean and you respect the RIR on the sheet. Don't train to failure.

Intent matters. Move the weight with maximum intent on every rep, especially on the explosive exercises. Where the sheet gives a tempo (like 4 seconds down), follow it.

Write it down. Note your weights and reps every session. That's how you know what to beat next week.

Rest. Respect the rest times. They're part of the programming.

Questions? Ask me in the Support chat.

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·6d

New format for your workouts


I've redesigned the workout PDFs so they're easier to use on your phone.


What's new


• Vertical layout: it fits your screen, with no zooming or sideways scrolling.

• Each session is one page: exercises, sets, reps, rest and notes.

• I removed the personal notes column. Keep your numbers in your own notes app.


What stays the same


• The video links still work: tap the exercise name.

• The programming is the same, only the layout changed.


If anything is unclear about the new format, ask me in the Support chat this month and I'll sort it out.

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 28

LET’S FINISH THIS BLOCK STRONG!

We’re entering the final week of the September Performance Block, so I want you to push yourself as much as possible this week. 💪

If you can, try to increase the weight on your main exercises or improve your performance compared to the previous weeks.

This is important because right now, we are working on building the strength adaptations that we will later transform into explosiveness and power.

👉 Get stronger first.

👉 Then learn to produce that strength faster.

👉 Then transfer it into your Breaking.

So don’t just go through the workouts this week. Try to beat your previous numbers while keeping good technique.

Next weekend, the October Performance Block will be uploaded, and we’ll continue building from there.

Finish this block strong.

Let’s work!

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 24

🚨IMPORTANT!🚨

MONTHLY FEEDBACK — I WANT TO HEAR FROM YOU



I'm already working on the October Performance Block, and before I finish it, I want to hear from you.

I want to know how you're using THE FOX'S LAB, how the workouts are feeling, what is working well, and also what we can improve.


Things like the workouts, exercise videos, PDFs, Whop experience, navigation, difficulty, structure... anything that could make the LAB better for you.

I've created a short feedback form that takes around 2–3 minutes to complete.


👉


Your answers will help me improve the platform and make the next Performance Blocks better and more useful for you.

And if you want some personal feedback or guidance with your training, you can also let me know in the form and I'll follow up with you.


Thanks for being part of THE FOX'S LAB 🦊

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 10

GOOD MORNING EVERYONE! I HOPE THE WEEK IS GOING WELL :)

I want October's Performance Block to hit exactly where you need it.

So tell me: What's your biggest challenge right now?

A — Strength / power in my movements

B — Stamina, gassing out during rounds or long sessions

C — Body control / coordination

D — Recovery between sessions

E — Something else (drop it below 👇)

Your answers shape what's coming next month.🫡

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@doricbravery20Sep 24

B and D since I am still coming back from long covid.

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 7

SEPT WEEK 2 — LET’S PROGRESS

Week 1 was mainly about: learning the exercises, finding the right weights and understanding the technique.

Now, let's start progressing.

If we're working on maximum strength, make sure you're taking notes during your sessions: weight, reps, technique, speed and how you felt.

And remember: progression doesn't always mean adding more weight.

It can be:

→ +2.5kg with the same reps

→ One more rep with the same weight

→ Moving the weight faster

→ Better technique or control

→ Better range of motion

→ Better overall sensations

So look back at your Week 1 numbers and try to improve something this week.

Small improvements add up. That's how we get stronger.

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 5

Week 1 is finishing!


How many sessions have you completed so far?


After your first session.. how did your body feel? 🧐


Be honest. No wrong answers here🤝❤️

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Frost84@frost84·Sep 8

1 full workout plus some exercises from the other days included to my practice

I felt a soreness from weight exercises but also stronger 👍

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Sep 2

Good afternoon! I hope you've had a great start to the week.

I'm just popping in to let you know that I've updated the document for day 2, as there was an error. (When I uploaded the document, I accidentally uploaded the same routine for both day 2 and day 3, hehe.)

It's fixed now!

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Eliza@bgeliza·Sep 2

Great start!:-)

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JohnnyFox | Breaking Performance CoachProfile picture@johnnyfox95·Aug 31

Thanks to everyone who's joining.🙏❤️

I'd like to help by answering a common question: What if I have to do a double session (breaking and workout) in one day?


We have to keep in mind that we're b-boys and b-girls, and our priority will always be breaking. So we'll always try to do the breaking session first, and then the workout. BUT... if we have plenty of time to rest between these two workouts, then there wouldn't be a problem doing the workout in the morning, and then the breaking workout in the afternoon.

Likewise... this is something you'll have to test, since each person and body reacts differently to the intensity and volume of training. It's normal to feel some muscle soreness or heaviness in the first few days/weeks... but that's perfectly normal since you'll be giving your body a new stimulus. Once your body starts to adapt... THE MAGIC WILL HAPPEN! TRUST THE PROCESS!