PVC Front Rack Stretch × 60 sec/side

+

2 Sets:

10/side Wrist Rocks Side to Side

8 BB Back Rack Elbow Pumps

5 PVC Prone Lift off in Jerk Grip

+

1 Set × 6 reps each:

Clean Grip RDL's → Clean Grip Deadlifts → Hang Clean Shrugs → Hang Muscle Clean → Squatting Quad Ankle Rocks → Front Squats → Clean Pull Unders → Hang Power Clean + Push Press → Hang Squat Clean + Push Jerk → Power Clean + Split Jerk → Squat Clean + Split Jerk

📺 Warmup Demo Video

Equipment: Barbell, PVC

A. Squat Clean & Jerk

5 sets × 1 rep — New set every 2:30 — Starting ~80%, building to tough single @ RPE 8-9

A. Front Squat

5 sets × 3 reps — New set every 2:30 — Starting @ RPE 6, building to tough triple @ RPE 8-9

"Stairway to Heaven" — 9 min AMRAP:

2-4-6-8-10... Hang Power Cleans — 135/95lbs (60/43kg)

Shoulder to OH (same load)

Top Scores — Finish round of 16

Minimum Goal — Finish round of 10

Masters — 115/75lbs (52/34kg) · **SENA — score = total reps

Scaled: 95/65lbs (43/30kg) · Beginner: 45/35lbs (20/15kg)

Knee / Lower Leg Strength — 3 Sets:

A1. SL GHD Hip Extensions — 12-15 reps/side + 10 sec Iso Hold at top of final rep

A2. SL Wall Sit — 15-30 sec/side

Rest 60 sec between movements

Shoulder Health — 4 Sets:

A1. Prone Incline Butterfly DB Laterals — 7 reps/direction, 2 RIR

A2. BB Front Raises — 10-12 reps, 1 RIR, slight bend in elbows

Rest 30-60 sec between each

Skill / Swing Control — Ring Muscle Up

A. Reverse RMU Swing Complex:

1-3 ring turnovers + 1 arch to pull to chest + 1 arch to hip drive + 3-5 arch to hollow swings

× 3-4 sets, rest 3 min between

📺 Demo Video

Note: Intermediate athletes — remove the turnovers.

Endurance

Advanced — For Time: 30 RMU done in AMRAP(-1) sets / Mandatory 30 sec rest between sets. Max 12 sets.

Intermediate — Jumping RMU on High Rings — 12 sets × 2 reps. Focus on strong turnover and dip out. Rest as needed.

25ft-30ft per Movement:

Knee Hug March → Lunge to Lizard → Inchworms → Lateral Duck Unders

+

EMOM × 9 (Alt. 3 Rounds):

Min 1: 100m Run

Min 2: 15 sec Hollow Hold + AMRAP No Push-Up Burpees until 40 sec mark

Min 3: 15 sec Deadhang + AMRAP Down Dog Alternating Toe Taps until 40 sec mark

Equipment: None

Every 2 min × 4 sets

1 × AMRAP(-2) set of Toes to Bar

If PR max set < 10 reps: perform 2 × AMRAP(-2) sets in each interval with 15 sec rest between

Every 2 min × 4 sets

1 × AMRAP(-2) set of Kipping Knees to Chest

If PR max set < 10 reps: perform 2 × AMRAP(-2) sets with 15 sec rest between

"The Great Flop" — 4 Rounds For Time:

200m Run

20 Lateral Burpees over DB

20 V-ups

Time Cap: 14 min · Top Scores: 10 min

Scaled/Beginner: 200m Run, 15 Lateral Burpees over DB, 15 Tuck-ups

Stretching — 2 Sets:

60 sec Frog Stretch

60 sec Seiza Sit w/ Thoracic Reaches

📺 Frog Stretch Demo · 📺 Seiza Sit Demo

Pistol Progression

A. Pistol Warm-Up Series — 2 sets through

📺 Pistol Warm-Up Series

B. Band Assisted Bottom of Pistol Iso Hold — 15 sec/side × 4-5 sets

C. Weighted Box Pistol Eccentrics Only — Accumulate 10 reps/side, slow & controlled

📺 Box Pistol Demo

D. 3 Sets, each for quality:

6 Single Leg Deck Squats/Leg — Rest 15 sec

12 Pistols (6/side alternating) — Band assisted if needed. Rest as needed.

📺 Proper Band Setup

3 Sets:

30 sec Row, increasing intensity each set

12 Alternating Reverse Lunges

8 Yoga Push Ups

+ 2 Sets:

10 Line Hops Front to Back

10 Line Hops Side to Side

10/side Lateral Single Leg Hop

10/side Front to Back Leg Swings

10/side Side to Side Leg Swings

Equipment: Rower, Jump Rope

📺 Coaching Cues — DU Fast Hands · 📺 1-1-2 Jump Rope Drill

EMOM × 6:

Min 1 — PVC Timing Drill × 10-15 reps (thumbs to ground at top of calf raise, PVC pulls elbows back, hands to pocket height)

Min 2 — PVC Timing Drill with bounding × 10-15 (same but jumping, thumb pointed down while in air)

Min 3 — Single Unders × 10-15 (same cadence and position as Min 1 & 2)

+ 6 min Clock:

Accumulate reps for quality of 1-1-2 Drill

📺 1-1-2 Drill Demo

Goal: Same jump mechanics on singles and doubles. Only difference is hand movement. Stop after DU to reset. Advanced: try stringing 1-1-2-1-1-2 sequences.

Every 4 min × 3 sets:

A1. DB Toes Elevated Calf Raise × 12-15 (finish on BIG TOE, not biased outside of foot)

A2. Heels Elevated Toe Raise × 12-15

A3. L-sit Hold × AMRAP unbroken (hands on boxes/plates, ends when feet fall below hands)

"Hoppy Gilmore" — Every 4 min × 4 sets:

25/20 Cal Row

15 Front Squats — 95/65lbs (43/30kg)

AMRAP Double Unders until 3 min mark

Top Scores: None, focus on quality effort on DU

Cap buy-in at 2:30 each round

Scaled: 25/20 Cal Row, 15 Front Squats 75/55lbs (34/25kg), AMRAP Single Unders. Beginner: 18/15 Cal Row, 12 DB Goblet Squats, AMRAP Lateral Line Hops.

Core — 3 Sets:

5 V-ups

10 Hollow Rocks

:20 Hollow Hold

10 Hollow Rocks

5 V-ups

Rest :90 between sets. Goal to stay unbroken as long as possible. Scale: change all movements to tuck variation.

Posterior Chain:

A. Hamstring Biased Feet Elevated Glute Bridge — 5 sets × :15 isometric hold / :15 rest

Grip:

A. Supinated Grip Passive Hang on Bar: Accumulate 2 min; break as needed

Lower Body Strength / Bodybuilding

A. BB Back Rack Split Squat — 4 × 6-10/side; rest 60 sec b/t sides. Start @ heavy from last week, increase if top end of rep-range.

B. DBL DB Forward Lean / Vertical Shin RFE Split Squat (6" elev) — 3 × 10-12/side; rest 60 sec b/t sides

C. BB B-stance Hip Thrust — 4 × 12-15/side; rest 60 sec b/t sides

Focus on joint health and muscle symmetry. Start each set with the top load from last week.

2:00 Echo Bike, increasing intensity every 30 sec

+ 3 Sets:

5/side Single Arm Russian KB Swing

5 Ring Rows with Pause at Chest

5 Scapular Pull Ups

5 Kip Swings

20 sec Handstand Hold on Wall

Equipment: Echo Bike, KB

Advanced:

Every 3 min × 3 sets:

A1. Strict Weighted Pull Up × 4 reps @ tough loading — Rest 15 sec

A2. Strict Pull Up × AMRAP(-1) bodyweight

Intermediate:

Every 3 min × 3 sets:

A1. Strict Pull Up × 4 reps bodyweight — Rest 15 sec

A2. Strict Banded Pull Up × AMRAP(-1)

Beginner:

Every 3 min × 3 sets:

A1. Strict Banded Pull Up × 4 reps @ tough band — Rest 15 sec

A2. Seated Banded Lat Pulldown × AMRAP(-1)

"Goin' For A Ride" — 15 min AMRAP:

8 Kipping HSPU

16 American KB Swing — 53/35lbs (24/16kg)

20/16 Cal Echo Bike

Top Scores: 5 Rounds · Minimum Goal: 3+ Rounds

Advanced: perform Strict HSPU

Scaled: 8 Hand Release Push Ups from knees, 16 KB Swing 35/26lbs (16/12kg), 20/16 Cal Echo Bike

Beginner: 6 HRPU from knees, 12 KB Swing 26/18lbs (12/8kg), 15/12 Cal Echo Bike

Fitness: 4 Wall Walks, 16 KB Swing 53/35lbs (24/16kg), 20/16 Cal Echo Bike

2 Sets:

A1. Standing Tibalis Raise × 20 reps — Rest 30 sec

A2. FHL Calf Raise × 20 reps — Rest 30 sec

A3. Knee Over Toe Calf Raise × 20 reps — Rest 60 sec

Grip:

A. Supinated Grip Passive Hang on Bar: Accumulate 2 min; break as needed

Ring Muscle Up — The Hollow

A1. Elevated Cat Stretch × 45s × 3 sets — Rest 30s

A2. PVC Pipe Prone Lift Off × 4-6 reps w/ 2s pause × 3 sets — Rest 90s

📺 Cat Stretch · 📺 PVC Prone Lift Off

B1. PNF Lat Stretch × 2-3 intervals of 20s passive + 10s active contraction × 3 sets — Rest 30s

B2. Thoracic Extension EZ Bar Pullover × 6-8 reps × 3 sets — Rest 90s

📺 PNF Lat Stretch · 📺 EZ Bar Pullover

C1. Double Arm Quadruped Protraction × 20-30s hold × 3 sets — Rest 30s

C2. Tempo Face Pulls w/ ER × 8-12 reps × 3 sets — Rest 90s

📺 Quadruped Protraction · 📺 Tempo Face Pulls

3 min AMRAP:

8 Banded Pull Aparts

8 Banded Good Mornings

8 Air Squats

+ 3 Sets:

5/side Squat + Sky Reach

8 Snatch Grip RDLs

8 BTN Snatch Grip Push Presses

5 Hip Muscle Snatch

Equipment: Band, Barbell

Strength Prep:

EMOM × 5 — 1 Hover Power Snatch (building across sets with warm up loads)

B. Squat Snatch — 3, 2, 1, 3, 2, 1

Wave Style — New set every 3 min

Start ~65-70%. Build for sets of 2 and 1. Then go back down and rebuild for the second wave.

*No AMRAP(-1) on the singles — these are just heavy singles, not maxes.

A. Banded Deadlift — 3 × 8-10 — New set every 3 min (if top of rep-range, increase loading next set)

B. RFE DBL DB RDL — 3 × 8-10/side — New set every 3 min (if top of rep-range, increase loading next set)

"The Spinal Countdown" — For Time:

20 Box Jump Overs — 24/20" (step down)

30 Deadlift — 185/135lbs (84/60kg)

20 Box Jump Overs — 24/20" (step down)

Time Cap: 7 min · Top Scores: 4 min

Scaled/Fitness: 135/95lbs (60/43kg)

Beginner: 15 Box Step Overs 20/16", 20 Double DB Deadlifts 35/25lbs (15/11kg), 15 Box Step Overs 20/16"

Posterior Chain:

A. Hamstring Biased Feet Elevated Glute Bridge — 5 sets × :15 isometric hold / :15 rest

Grip:

A. Supinated Grip Passive Hang on Bar: Accumulate 2 min; break as needed

Upper Body Strength / Bodybuilding

A. Seated BTN Snatch Grip Shoulder Press @3023 — 4 × AMRAP(-1) @ 90-95% of 10 from Week 1; rest 2 min

B1. DBL DB Shrugs @20x3 — 4 × AMRAP(-2); target 10-15 rep range; rest as needed

B2. Banded Pull Aparts — 3 × AMRAP(-2); target 15-20 rep range; rest as needed

C1. BB Standing Rev. Grip Curl — 4 × 10-12; rest 60 sec

C2. BB Skull Crushers — 4 × 10-12; rest 60 sec

D1. DBL DB Rotational Curl — 3 × 12-15; rest 60 sec

D2. Seated DB OH Tricep Ext — 3 × 12-15; rest 60 sec

If top end of rep-range, increase loading next set. Focus on joint health and muscle symmetry.

1-2 Sets:

10 Walking Knee Hugs

10 Walking Quad Stretch

10 Walking Single Leg RDLs

10 Walking Groiner w/ Reach

10 Lateral Lunge

10 Hurdle Step Unders

10 Hurdle Step Overs

10 Leg Swings — front to back + side to side

+ 2 Sets:

200m Run

15 sec/side PVC Front Rack Stretch

5 Empty Bar Front Squats

5 Empty Bar Push Press

10 Small Kip Swings

#tttTD299 — Partner Version — In Teams of 2:

22 min AMRAP

Run 2000m Buy-In (together)

…into 5 Rounds:

10 Pull-Ups (reps shared anyway)

20 Wallball — 20/14lbs (9/6kg)

…into AMRAP until 22 min mark:

5 Bar Muscle Ups

10 Thrusters — 95/65lbs (43/30kg)

Run together, reps shared anyway

Scaled: 10 Pull-Ups, 20 Wallball 14/10lbs, 5 CTB, 10 Thrusters 75/55lbs

Beginner: Run 1200m, 8 Ring Rows, 15 Wallball 14/10lbs, 5 Jumping Pull-Ups, 8 Thrusters 45/35lbs

Fitness: 10 Burpee Pull-Ups, 10 Thrusters 95/65lbs (otherwise same)

Core — 3 Sets:

5 V-ups

10 Hollow Rocks

:20 Hollow Hold

10 Hollow Rocks

5 V-ups

Rest :90 between sets. Goal to stay unbroken. Scale: tuck variation.

Grip:

A. Supinated Grip Passive Hang on Bar: Accumulate 2 min; break as needed

Posterior Chain:

A. Hamstring Biased Feet Elevated Glute Bridge — 5 sets × :15 isometric hold / :15 rest

Horizontal Press — Bodybuilding Pump Session

Expect DB and BB benching, push-up volume, and a legendary pump.

Horizontal press-themed strength progressions inspired by the TTT Bodybuilding Path.

Gait Warm-up Flow:

📺 Gait Warmup Flow Video

A. Knee Hug March

B. Lunge to Lizard

C. SL RDL to Kick

D. Lateral Lunge w/ Jump

E. Hurdle Walk Overs

F. Backward Hurdle Walk Overs

G. Lateral Duck Under

H. Forward Duck Walk

I. Reverse Duck Walk

J. Ankling

K. Ankle to Elbow

L. Butt Kicks

M. High Knees

N. Power Skip

Equipment: None

Ruck Prep — 4 Sets:

10 min AMRAP — Ruck @ 35/30lbs for Max Distance @ strong sustainable pace

Rest 3 min between sets

Pace should be a run/trot pace while staying sustainable for all sets. Adjust loading as needed to maintain.

Logistics: Most ruck progressions are built around a 75-90 min time structure. For 60 min class, perform 3 sets instead of 4. This leads to lower volume in preparation for the race.

Active Recovery:

5 min Cool-Down Walk — Nasal Breathing Only. Every minute hold your exhale for 10-15 seconds, then return to normal nasal breathing.

5K Run Progression

12 × 400m Run @ 9-9.5/10 RPE — 90 sec Rest or Jog

RPE based on the day AND the total volume (not individual sets). Total volume = 4,800m. If weather doesn't permit outdoor running, use treadmill or swap any machine for similar distances.

Time Cap: 42 min. Run Substitute: Row/Ski 500m, C2 Bike 800m, Echo Bike 1000m.

2 Sets:

4/side Quad Stretch to Hip Opener

10/side Bodyweight Reverse Lunge

10/side Single Arm DB Row

10/side Single Arm DB Strict Press

Equipment: DB

Every 4 min × 3 Sets:

A1. BB Back Rack Rear Foot Elevated Split Squat × 12 reps/side — Rest 30s

A2. Single Leg Standing Banded Hip Abduction × 15 reps/side — Rest remainder of interval

Use 80-85% of your 8RM from Week 1

Upper Body Conditioning — On a running clock:

0-6: AMRAP — 2, 4, 6, 8, 10... Strict Pull-ups + Single DB Pullover 50/35lbs (22.5/15kg)

6-8: Rest

8-14: AMRAP — 2, 4, 6, 8, 10... Strict Dip + Single Arm Ring Row/side

Scaled: Use band for strict pull-ups, lower DB weight, perform dips on Matador/box/bench

Feel: Upper body strength-endurance

3 Sets (8 min cap):

A1. Alternating V-ups × 8-10/side — Rest 30s

A2. Hollow Hold × 30s — Rest 60s

V-ups should be done with some speed. Scale: bicycle crunches. On hollow hold, tuck pelvis and drive lower back into floor to stay engaged.

A. Seated Elbow on Knee Banded External Rotations — 4 sets × 8/side

2 Sets:

30 sec Row or Bike

5 Squat to Sky Reach

30 sec Bike or Row (opposite from before)

30 sec/side Pigeon Stretch

Equipment: Rower, Echo Bike

3 Sets (40 min cap):

600m Run — Rest 1 min

50ft Sandbag Walking Lunge — 65/45lbs (30/20kg)

50ft Sled Push @ tough loading — Rest 1 min

600m Run — Rest 1 min

100ft DBL DB Farmer Carry — 53/35lbs (24/16kg)/hand

50ft Sled Pull @ tough loading — Rest 1 min

Each set should take about 12.5 min. Cap 600m runs at 3 min of working time.

Scaled: 400m Runs, reduce loading to 45/35lbs (20/15kg) sandbag, 35/26lbs (16/12kg) KB. Run Substitute: 800m Row or Ski, 1600m C2 Bike, 1500m Echo Bike.

3 Sets (10 min cap):

A1. Rotational Med Ball Throw × 3 reps/side — Rest 30s

A2. DBL DB Skull Crushers × 12 reps — Rest 90s

Rotational throws: max effort power on each rep. Skull crushers: bodybuilding format — make each set tough!

Tall Kneeling Thoracic CARs — 3 sets × 5/direction

Move for quality through each set.

2 Sets:

8/side DB Suitcase Deadlift

8/side DB High Pull

25ft/side SA DB OH Carry

5 No Push-up Burpees

+ 1 Set × 5 reps each:

RDL's → Deadlifts → Hang Clean Shrugs → Hang Muscle Cleans → Front Rack Elbow Pumps → Hang Power Cleans → Power Cleans

Equipment: DB, Barbell

3 Sets (15 min cap):

A1. Hang Power Clean × 1.1.1.1.1 — Rest 8-12s b/t reps — Rest 30s

A2. Seated Box Jump × 1.1.1 — Rest 5s — Rest 2 min

HPC: Use 80-85% of cluster loading from Week 1. Focus on strong, powerful reps. Drop and reset between each rep. Seated box jump: sit at near or below parallel and jump to a taller box. Rest 5s between reps to maximize power output. Maintain similar weight across all sets. If not performed last week, use RPE 7.

For Time (11 min cap):

30 Alternating DB Power Snatch — 50/35lbs (22.5/15kg)

30 Lateral Burpee Over DB

30 Alternating DB Hang Power Clean and Jerk — 50/35lbs (22.5/15kg)

30 Line Facing Burpees

Scaled: 35/25lbs (15/11kg), step-over burpees

Beginner: 25/15lbs (11/7kg), 20 burpees each

Every 2 min × 3 sets:

5/side Single Arm Plate Windmills

5/side Half Kneeling Plate Thoracic Rotations

AMRAP Hanging L-sit until 2:00 mark

Scale to Hanging Tuck Hold as needed.

📺 Shoulder Flow 1

5 min Cool-Down Walk — Nasal Breathing Only. Every minute hold your exhale for 10-15 seconds, then return to normal breathing through the nose.

2 sets with a Partner:

Partner 1 — 400m Jog

Partner 2 — AMRAP until P1 returns:

15/side Mountain Climbers

10/side DB Side Bends

5/side Cossack Squats

When P1 returns from run, switch until each partner does each station twice.

Equipment: DB

3 Sets for Time (30 min cap):

750/650m Row

1800/1500m Echo Bike

Rest 2 minutes

Set 1 @ 80% effort

Set 2 @ 85-90% effort

Set 3 @ 90-100% effort

Scaled/Beginner: 600/500m Row, 1500/1200m Echo Bike, rest 2 min. Row Substitute: 750/650m Ski, 1500/1300m C2 Bike, 600m Run. Echo Bike Substitute: same options.

5 min Cool-Down Walk — Nasal Breathing Only

Every minute hold your exhale for 10-15 seconds, then return to normal breathing through the nose.

3 Sets:

2 Inchworms

10 Band Pull Aparts

10 Band Rows

10 Band Strict Press

Equipment: Band

4 Sets for Time (20 min cap):

10 Front Squats — 115/80lbs (52/36kg)

10 Box Jumps (w/ step down) — 24/20"

2 Minute Max Cal Echo Bike

Rest 2 minutes

Scaled: 10 Front Squats 95/65lbs (43/30kg), 10 Box Step Ups 24/20"

Beginner: 8 Front Squats 75/55lbs (35/25kg), 8 Box Step Ups 24/20"

Echo Bike Substitute: any machine or shuttle runs

Every 4 min × 3 Sets:

A1. Single DB Push Press × 10 reps w/ 1s pause overhead/side — Rest 30s

A2. Single Arm DB Bent Over Row × 10 reps w/ 2s eccentric/side — Rest remainder of interval

Load for both movements: 8-9/10 RPE

3 Sets:

A1. Russian Twist × 10 reps/side

A2. Star Side Plank × :10/side

No rest between sets — move back and forth for quality.

2 Sets:

5 Squat to Stand

3/side Prone Scorpion Twists

+ 2 Sets:

15 sec/side PVC Front Rack Stretch

5/side 90/90 Hip Swivels + Forward Fold

5/side Box Step Ups

3 Box Jumps — Step down

Equipment: Box, PVC

Upper Body Pump Session:

Horizontal Press focus — Barbell Bench, DB Bench, Push-Up variations

Bodybuilding format — chase the pump, focus on hypertrophy and muscle symmetry.

Accessory Strength — Bilateral Squat Variation:

Squat strength maintenance piece to complement the bodybuilding focus. Keep volume moderate, focus on quality movement and joint health.

A. Banded Tibialis Raises — 3 sets × 12 reps/side

Move for quality through each set.

Gait Run Prep Warmup Series 1:

📺 Gait Warmup Flow Video

A. Knee Hug March

B. Lunge to Lizard

C. SL RDL to Kick

D. Lateral Lunge w/ Jump

E. Hurdle Walk Overs

F. Backward Hurdle Walk Overs

G. Lateral Duck Under

H. Forward Duck Walk

I. Reverse Duck Walk

J. Ankling

K. Ankle to Elbow

L. Butt Kicks

M. High Knees

N. Power Skip

Equipment: None

12 × 400m Run @ 9-9.5/10 RPE — 90 sec Rest or Jog

RPE based on the day AND the total volume (not individual sets). Total volume = 4,800m.

If weather doesn't permit outdoor running, use treadmill or swap any machine for similar distances.

Time Cap: 42 min

Run Substitute: Row/Ski 500m, C2 Bike 800m, Echo Bike 1000m

A. Banded Tibialis Raises — 3 sets × 12 reps/side

Move for quality through each set.