The Apex Cycle launches Monday, January 5th, across all of our online programs. Scroll down to see exactly what this upcoming cycle entails for TTT Compete, TTT 60, and TTT Affiliate.
NEW MEMBERS WHO JOIN BEFORE JAN 12TH…
Use code “WELCOME25” at checkout to save 25% off your first month! Or 25% off your paid-in-full 3, 6, or 12 month memberships.
Below are the main tests you’ll work to improve.
Clean & jerk complexes set the tone for the week, building confidence and rhythm through technical cycling while building toward heavier efforts throughout the cycle. Following that, you will alternate between CF Total progressions on A weeks (Back Squat/Press/Deadlift) and “Other Total” progressions on B weeks (Bench/Clean/Overhead Squats) for our absolute strength progressions for this cycle.
Strength Bias Path & Elite Path: Includes hip accessory work paired with anterior/posterior core strength to build trunk stability and resilience to the barbell.
Dumbbell speed cycling improves unilateral coordination and efficiency under fatigue. We’ll also hit touches on odd-object training with kettlebells and sandbags to improve bracing and positional strength to keep your bodies strong and resilient.
Strength Bias Path & Elite Path: Includes grip and pinch-strength carries to challenge forearm stamina, followed by rotational core training to enhance power transfer and anti-rotation capacity.
We’ll start with single-leg strength variations such as pistols, step-ups, and lunges to build structural balance and reduce asymmetries while preparing you for higher-skill single-leg movements. Then we’ll move into a snatch primer early in the session, then following the met-con, we’ll hit snatch work under fatigue to simulate competition demands. A-Weeks will have traditional progressions, while B-Weeks incorporate snatch/OHS complexes for improved overhead stability, coordination, and variance.
Strength Bias Path & Elite Path: Finishes with knee-over-toe accessory work to strengthen connective tissues and improve joint resilience, paired with lateral core training for balance in the frontal plane.
Speed and maintenance work on the Clean and jerk to reduce overall loading stress. This will be our second day of “Total Training” segments and will remain low percentage to keep things speed-focused, allowing athletes to refine technique without excessive fatigue. A-Weeks follow CF Total progressions (BS/Press/DL), and B-Weeks work towards Other Total progressions (Bench/Clean/OHS) to keep the cycle well-rounded.
Strength Bias Path & Elite Path: Includes extra yoke carries for raw strength and stability under load, followed by lower-body bodybuilding movements to keep the legs feeling balanced, healthy, and strong.
Snatch progressions are focused on speed and mechanics as a slight back off in loading heading into the weekend. Then we transition into focused upper-body pulling and pressing strength, including weighted pull-ups and DB bench press.
Strength Bias Path & Elite Path: Wrap up the week with targeted core and grip strength finishers designed to maximize isometric strength and confidence during iso holds and end ranges – such as hollow holds, farmer holds, top of dip support holds.
Expect targeted progressions to train common patterns tested in qualifier stages, workouts with bottlenecks, and consistent exposure to fatigue so the you develop tolerance to intensity and competition stresses. Below is a list of the previous Open & Quartfinals tests we will plan to perform.
Below are the main tests you’ll work to improve.
Fast-paced conditioning intervals sharpen cycle rate, repeatability, and transitions for Open-style tests. Athletes focus on maintaining high turnover while reducing wasted time during transitions in common engine-based movements.
We’ll start with some odd-object strength and skill work to reinforce bracing, positional strength, and “out of gym” application under fatigue. The session then transitions into Quarterfinal-style grinders featuring bottlenecks with escalating intensity or skill of movement.
Longer EMOM structures to allow you to accumulate high-quality volume across mixed Quarterfinal skills without redlining. Movement density and consistency are emphasized over speed, building repeatability and lower intensity training volume. Following the EMOM’s, snatches are reintroduced post-conditioning to develop strength under fatigue.
A weekly rotation of interval based themes:
-Double-under and bounding volume to sharpen DU’s under pressure and fatigue
-High power intervals with back-to-back sets with limited rest
-Squat density / thruster progression to improve leg stamina and barbell cycling
-Shoulder-to-overhead bottlenecks to train endurance through pressing fatigue
Today remains the cornerstone of the week with our TTT Throwdowns, a chance to test your fitness amongst your divisions, sharpen your skills of competing, and throw down side by side with the TTT community. This cycle, the Throwdowns are going to follow a theme of retesting previous Open & Quarterfinal tests so you can get a strong indication of where you are relative to the field and your previous scores. PLUS, we’ll include extra training pieces tailored for more advanced and competitive athletes, rounding out the week with any movements or time domains missed in your main training.
Built for the intermediate-level athlete. It focuses on building the skills, strength, and structure needed to excel in the CrossFit Open, move into our RX Path, and thrive in local competitions.
Every cycle, we have two pathways for gymnastics skill progressions. The first is the “Got None” pathway. These are pure skill progressions written to help you get your first *insert gymnastics movement here.*
The second pathway is “Got Some.” Here, we develop the skills that you have to help you become more enduring and efficient in them.
What makes this different is that, instead of traditional “scaling”, we suggest you follow this path to start working towards achieving those skills, vs avoiding them or regressing them all the time.
In this cycle, we take all of the work that you’ve put in over the year building your gymnastics and put it to the test! It’s Open prep time, meaning that we are going to be putting gymnastics back into metcons. This cycle, you’ll focus on practicing how to execute your capacity on each gymnastics movement in different styles of metcons to make sure that you’re ready for whatever comes your way this CrossFit season.
Athletes who do not have one of the gymnastics skills will have the “Got None” progressions to help them build to their first rep.
The strength work and CrossFit work will mirror the main path with some modifications to allow us to prioritize the gymnastics strength and skill training.
This path is centered around maximizing performance for the CrossFit Age Group Semifinals, with thoughtful programming that balances intensity, recovery, and competitive readiness.
The Masters Path follows the same structure as the main Compete Path, with targeted adjustments to meet the demands of Masters competition and an added emphasis on movement quality and longevity.
This cycle includes snatch & split jerk positional primers before heavy Olympic lifting sessions, and cuff strength & support before overhead days. Strength progressions will offer multiple options when movement patterns are repeated to allow for self-regulation based on how your body is feeling that week. There will also be added upper body isometric work to keep joints healthy as the volume of dynamic Crossfit movements continue to increase getting closer to the season.
NEW MEMBERS WHO JOIN BEFORE JAN 12TH…
Use code “WELCOME25” at checkout to save 25% off your first month! Or 25% off your paid-in-full 3, 6, or 12 month memberships.
TTT 60 (fomerly TTT Fitness) is built with 4 different “Paths” to provide training options for those who have goals that exist outside of competing in CrossFit. Whether you just enjoy the training style and aren’t looking to compete, or you want to have a more focused approach to an aspect of the sport that you enjoy, we’ve got you covered.
Below we’ll share details for what each of the 4 paths will be doing this cycle.
Each week is structured to build strength & hypertrophy, improve conditioning, and avoid interference between training qualities. It’s perfect for members who want to look good, feel strong, and stay well-rounded without sacrificing recovery or results.
This cycle features an A Week/B Week Split through 2 different training phases:
Phase 1 – Weeks 1-7
A Week
Mon – CrossFit – Oly Lifts + Metcon
Tue – Endurance – Rowing
Wed – Bodybuilding – Full Body Split
Thu – Movement & Mobility
Fri – CrossFit – Oly Lifts + Metcon
Sat – Bodybuilding – Upper Body Split
Sun – Rest
B Week
Mon – Endurance – Running – Repeat Focus
Tue – Bodybuilding – Upper Body Split
Wed – CrossFit – Oly Lifts + Metcon
Thu – Movement & Mobility
Fri – Endurance – Mixed Zone 2 Progressions
Sat – Bodybuilding – Lower Body Split
Sun – Rest
Phase 2 – Weeks 8-13
A Week
Mon – Endurance – Running – Repeat Focus
Tue – Bodybuilding – Lower Body Split
Wed – Endurance – Isolated Zone 2 Progressions
Thu – Movement & Mobility
Fri – CrossFit – CF Open or Optional Oly Lift + Metcon
Sat – Optional Endurance Or Bodybuilding
Sun – Rest
B Week
Mon – Endurance – Rowing
Tue – Bodybuilding – Lower Body Split
Wed – Endurance – Isolated Zone 2 Progressions
Thu – Movement & Mobility
Fri – CrossFit – CF Open or Optional Oly Lift + Metcon
Sat – Optional Endurance Or Bodybuilding
Sun – Rest
This path is perfect for those who want to improve across all areas of fitness—strength, endurance, skill, and conditioning—without specializing in a specific discipline.
This is your all-in-one solution to becoming a fitter, more well-rounded athlete in just one hour a day!
Here is our daily template for this training cycle:
Monday includes a linear progression on a clean complex (Clean + Front Squat + Hang Clean + Front Squat) + Short/Fast – High Turnover Met-cons/Intervals
Tuesdaywill include weeks of simple gymnastic EMOMs building volume and density on things like TTB, burpees, and pull-ups. Alternate weeks will have skill work leading into met-cons with bottlenecks and gymnastics limiters.
Wednesdayhas a strength rotation of deadlift and strict press leading towards a CF Total Test + simple met-cons/intervals focused on light DB & Barbell cycling.
Thursdaywill be an optional training day that focuses on various accessory-based lifts for the arms, posterior chain, and core to balance out some of the heavy compound lifting we are doing on other days in the cycle.
Fridayincludes alternating weeks of strength battery with barbell cycling at moderate to heavy loads on A weeks, while B weeks include squat progressions with back & overhead squats that will support tests of the CF Total and CF Other Total. Conditioning will include various Open workouts as the Throwdown on these days in prep for the 2026 CF Open. If you are not participating in the 2026 CF Open, alternative options will be included on those days.
Saturday is an overflow strength day with a unilateral strength focus paired with longer time domain conditioning pieces that serve as an overflow for the week.
This next 13-week block has a transition in the template structure and movement selection at the 7-week mark. The first phase training is organized into 2 upper body days, and 2 lower body days with higher training intensity and a flow-based/lower level conditioning day to offset some of the training volume. Each day will still include extra credit or cashout for each session to keep a higher volume of capacity work and lower intensities. The 2nd phase will transition back to 5 full days of lifting with 1 full body day, and 2 upper and 2 lower body days.
Phase 1 split includes:
Mon – Glute Primer + Squat + Upper Pulling Super Set + Core
Tue – Full Body Flow + Low Intensity Full Body Conditioning Day + Core
Wed – Upper Body Press + Hinge + Hinge/Delt Super Sets + Grip Finishers
Thu – Low Intensity Cardio from TTT Endurance
Fri – Lunges + Hip Thrusts + Quad Dominant Squat + Hinge Super Set + Hip ABB/ADD finishers
Sat – Upper Press + Horizontal Pulling + Bi’s/Tri’s Supersets + Lateral Core Finishers
Phase 2 split includes:
Mon – Pulling Activations + Lats/Rhomboids Supersets + Traps/Hammy Complexes + Bi’s FInishers
Tue – Shoulder Cuff Primers + Pressing/Delt Supersets + Delt Giant Sets + Core
Wed – Quad Primers + Squat/Lunge Supersets + Calves + Core/Iso Finishers
Thu – Low Intensity Cardio from TTT Endurance
Fri – Chest Primers + Bench Press + Press/Triceps Supersets + Tricep/Core FinishersSat – Core/Midline Primers + Heavy Carries + Posterior Chain + Hamstring/Grip Finishers
Whether your goal is to dominate the ergs, improve your running or swimming, or add extra conditioning to complement your strength training, this path is designed to help you develop unmatched endurance and capacity. Here’s a breakdown of what to expect each week:
Monday: 5k Run Progressions
This running progression starts by establishing a true 5k baseline, then builds steadily through targeted speed-endurance work. Week to week, you’ll blend fast 100m efforts with intervals prescribed off your 5k pace, first with 300s slightly faster than race pace, then with a mix of 1k and 400m repeats to challenge threshold, turnover, and pacing control.
Tuesday: Zone 2 – Single Modality
This progression develops aerobic capacity and pacing efficiency through steady Zone 2 Bike Work. Each week slightly increases total duration or segment length, reinforcing aerobic endurance, recovery ability, and sustainable output for longer training sessions. Finishing the sessions are mobility drills to support lower body care for the compounding stresses of the run volume accumulated through the week. These are optional.
Wednesday: 2k Row Progressions
This 2k progression builds pacing and sustained power by testing your baseline, then using progressively faster intervals to tighten splits and improve stroke efficiency. Building from an initial time trial into structured 800m and 600m repeats teaches you to manage discomfort, control stroke rate, and hold race-specific targets. Also included are backup BikeErg options that mirror the same progression should you choose to train the bike as an alternative.
Thursday: Rest or Suggested Bodybuilding Session
Even in an endurance-biased program, incorporating at least one day of strength work each week is essential for long-term performance and resilience. Strength training supports joint integrity, improves posture and running mechanics, and helps maintain muscle mass—especially when overall training volume is high. It also plays a key role in injury prevention by addressing imbalances that can develop from repetitive endurance work. Never Skip Leg Day!
Friday: 5k Run Support/Speed Play
This second running day doubles up on aerobic durability and pacing awareness by pairing lower intensity aerobic jogging with repeat intervals dictated by effort rather than strict pacing to develop a more intuitive feel with your running. Alternating between 800m efforts at 90% and faster 400m work at 95%, you’ll learn to feel and control different gears without the pressure of exact splits. The steady jog recoveries keep the session aerobic while still challenging repeatability. This complements the primary 5k progression by improving rhythm, efficiency, and the ability to hold sustainable speeds.
Saturday: Mixed Machine Power Development
These machine sessions build high-end power and repeatability by pairing max-watt tests with structured EMOM intervals across the Echo, rower, and ski. After establishing true peak outputs, you’ll work through controlled 75–80% efforts that reinforce efficient mechanics and consistent wattage under fatigue. Each wave includes planned rest to maintain quality, finishing with low effort aerobic flush work to develop pacing control and recovery while steadily improving power endurance.
MINIMAL EQUIPMENT PATH is made to be accessible no matter where you are or how much you have to work with. Whether you have nothing or a set of dumbbells, we will get it working!
MOVEMENT AND MOBILITY PATH is focused on increasing range of motion and addressing mobility restrictions that may be limiting your movement quality, or increasing your risk of injury. This path is intended to be ran in conjunction with one of the main 4 paths, as working on your movement is always a good thing.
NEW MEMBERS WHO JOIN BEFORE JAN 12TH…
Use code “WELCOME25” at checkout to save 25% off your first month! Or 25% off your paid-in-full 3, 6, or 12 month memberships.
Week 1
1/5/26 – Clean Complex Initial Test + Open “18.1” with TTB/DB CJ/Rowing
Week 2
1/12/26 – Clean Complex Progressions Start + Age Group Quarterfinal Workout “23.1” – DB Lunging/TTB/PU/BMU
Week 3
1/19/26 – Open “22.2” – Deadlift/Burpee + Progressions on Strict Press & OHS for “Strength Total” Development
Week 4
1/26/26 – Bring a Friend Week! Partner Version Included For Each Day of the Week
Week 5
2/2/26 – Clean Complex Week 4 + Row/WB Incremental Ladder on Wednesday in Prep for Benchmark next Monday
Week 6
2/9/26 – “Karen” on Monday + Easier week on lower body for remainder of week for CF Total on Friday
Week 7
2/16/26 – Clean Complex Retest + Strength Back Off Remainder of Week
Week 8
12/29/25 – Back squat “2nd chance” max + Cycle Benchmark “Super Bario Bros.” retest
– Transition Point Into Comp Phase –
Week 1
2/23/26 – CF Open 26.1 – Let’s GO! – Strength maintenance begins. Will update progressions based on Open release.
Week 2
3/2/26 – CF Open 26.2
Week 3
3/9/26 – CF Open 26.3
Week 4
3/16/26 – Back Off/Bring A Friend Week – Partner options included + Advanced variations for those participating in quarterfinals.
Week 5
3/23/26 – CF Individual Quarterfinals – If you plan to run the quarterfinal workouts in class we’ll have place holders set. For those running a regular schedule, training will be written as normal. Strength focus this week will include Overhead Squat, Cleans, and Bench Press in Prep for the “Other Total”
Week 6
3/30/26 – Deload/Transition Week – Lower Volume week in Met-cons + CF “Other Total” performed on Friday
| What strength blocks will there be? How often will it be done, and what will be the big overarching goal? |
| In the Apex Cycle it is time to make sure we are ready to use the strength we have built all year and perform our best in the Open! This means that we will transition into performing lifts under some fatigue like in a complex format, mandated touch and go reps, or even in metcons. We will also be making sure that members feel their strongest going into the Open, so we will culminate this cycle with the CrossFit Total to test strength in a different format than a traditional 1RM test. Phase 2 of the cycle will progress on this further with the “Other Total” to test strength with lifts that are slightly more skill limited. While competition prep is our main focus, we will still make sure to include a balance of skill work, unilateral strength, and core stability training to keep athletes well rounded and healthy throughout their training. Mondays will include a Clean Complex progression to test olympic lifting in various positions. This complex will be squat biased as well to build leg strength. Tuesday rotates between an A week of simple gymnastics volume building and a B week of skill training leading into a metcon. Wednesdays focus on building to the CrossFit Total with an emphasis on the Deadlift and Strict Press. Thursdays are varied, and will include touches on unilateral strength, power, core stability, and bodybuilding accessory work. Fridays will be based on the Open retest in conditioning, but will focus on either barbell cycling training with olympic lifting or back squats. Saturday is an overflow strength day mainly focused on strict gymnastics for the upper body. We will still have plenty of Fitness Path Options for those that are less concerned with performance in the Open and instead want to focus on pure strength training. Fitness athletes will also be performing a clean complex, but one that includes power cleans and front squats. On Tuesdays we will alternate between strict gymnastics strength and bodybuilding for the upper body. And finally, Fridays alternate between unilateral leg strength and back squats to keep a strong focus on the squat pattern throughout the cycle. |
| What will conditioning/metcons look like? Time domains, tests/retests? |
| For the Apex Cycle, the conditioning will be tailored towards prepping athletes to perform at their best for the Open and for Quarterfinals should they make it. The first phase of training will include a wide variety of time domains, movement pairings, and intensities to match what has come out in the Open most frequently. We will also be doing a specific volume build across the weeks on movements that are most likely to appear such as wall balls, toes to bar, and burpees. Rather than doing a test/retest metcon this cycle, we will instead be performing regular repeats of Open and Quarterfinal workouts from previous years so members can measure progress over time and get data on where they need to improve before the Open. The second phase of training will bias the intensity towards the beginning of the week, then taper off leading into Friday when the Open workout will be programmed. This will set members up for success each week to avoid getting anyone too tired or sore before the Open workout. Rather than following a daily split for the conditioning template, we will be rotating which workouts fall on each day throughout the cycle. These days will shift throughout the week depending on the strength and time available in class. Monday – Short and Fast metconsto focus on high intensity output when you are freshest in the week. Tuesday – Alternate between Long and simple conditioning and skill limited metcons + intervals – to train both endurance and skills under fatigue. Wednesday – Barbell and DB cycling – to prepare for any higher volume hinging and squatting or heavy loads and ladders. Thursday – Lower impact endurance work – To ensure that members have a day to recover while still building overall endurance or joint tolerance. Friday – Open / Quarterfinal Retests – Members will get to compare to their old scores, see how they stack up against their fellow athletes or get on the leaderboard since these will also be the TTT Throwdown each week! Saturday – Partner Workouts – These will focus on longer time domains while keeping training fun and varied each week. Sunday – Alternating between Machine Power intervals and Functional Bodybuilding or Endurance – A weeks will be focused on speed and power output, while B weeks will be lower intensity and allow athletes time to recover for the coming week! |
| Will there be skill progressions? What will be the main goals for different skill levels? Time frame, how often, tests? |
| This cycle’s Extra Credit will give opportunities for those members looking to maximize their potential in the competitive season to start dialing in some work on their weaknesses. There will be skill-based, endurance, and strength progressions that also pair with some of our other programs to keep the whole community involved together. Monday will include single-leg squat and support work to develop the strength and mobility required for pistols. Tuesday will include 2k Row progressions from our TTT Compete Endurance progressions for additional engine development. Wednesday includes burpee progressions for those who need a little more work, building some capacity and endurance in this commonly tested movement pattern in the Open. Expect a test/retest to improve your 100 Bar facing burpee score. Thursdays will continue utilizing the Movement & Mobility Path, written by on-site PT and coach Kyle Habdo. These sessions will rotate between Squat Mobility, Shoulder Rotation, and Hamstring/Hip Stretching. Friday includes some overflow work of more advanced skills, such as jump rope variations, muscle-ups, rope climbs, and GHD Sit-ups for those pursuing the Quarterfinals or who enjoy an extra challenge in training post-class. Saturday will have bodybuilding support work to round out the week. These will include a mix of full body splits such as hip thrusts, with glute/hip hypertrophy or Strict Upper Body Pulling with bicep/tricep finishers. |
Designed for gyms with a more competitive training environment (with fitness-based options, see below) this path includes high-skill gymnastics progressions, Olympic lifting, and met-cons tailored for those aiming to perform well in the CrossFit Open at an amateur level. Expect workouts with machines, barbell cycling, gymnastics, and classic CrossFit-style elements commonly seen in qualifiers and competitions.
It also includes fitness-based options for gyms where high-skill or competitive movements and intensity aren’t the priority. These versions maintain progression and challenge, but are less aggressive in design. All sessions are built to keep in mind gyms with limited space and equipment.
The TTT Axis Path is a balanced training system that blends power and hypertrophy-based strength progressions with high-variety conditioning. Inspired by our individual TTT Blended Path, Axis follows a structured group model that includes hypertrophy training, structural balance, and mixed conditioning—featuring muscle endurance training, aerobic endurance sessions, and classic CrossFit-inspired metcons.
It can be used as a standalone group program or as a flexible resource to cherry-pick sessions based on your gym’s structure and member needs. Built to keep members engaged, progressing, and having fun.
TTT Axis Path
| What will the strength & conditioning focus be? |
| This path reflects the needs of the everyday gym goer. It is a blend of general strength training, bodybuilding, athleticism, and work along the endurance spectrum, as well as some movement-friendly CrossFit workouts and Hyrox workouts. On Mondays, the strength component will focus on lower body pressing movements. Initially starting off as unilateral work for the first half of the cycle, then becoming back squat focused. The remainder of the session will be upper body bodybuilding work in various interval formats. Tuesday and Thursday will be split on an A-week and B-week schedule where they flip flop between Hyrox inspired training sessions and endurance and power endurance interval work for a test/retest of a longer machine conditioning piece. Wednesday’s strength component will initially start off as hang power clean and plyometric work, then midway through the cycle become clean and jerk and plyometrics. The intention of these sessions is developing and keeping power output high. For the conditioning component, you’ll see classic simple couplets and triplets of CrossFit inspired training. Friday’s strength component will start off as unilateral upper body vertical pressing, mainly dumbbell push presses, paired with dumbbell rowers. At the midway, we’ll switch to weighted strict pull-ups and dumbbell bench press. The conditioning portion will be lower body supportive strength work, focusing on maintaining deadlift strength in the first half of the cycle and then into more unilateral lower body work on the back half. Saturday’s focus will be on functional strength intervals. You’ll see a variety of different strength styles to keep the training exciting. NOTE – This path will be more focused on GPP than linear progressions, and therefore, you will not see as many test/retests built in each cycle. You can use this path as a standalone path or supportive to the Competitive affiliate path as a way to pick and choose some different styles of training. |
Open Prep Phase: Weeks 1-7
| Strength / Skill: | Metcon: | Fitness | Extra Credit: | TTT Axis Daily Split | |
| MON | Clean Complex – Linear Build | Short/Fast – High Turnover Met-cons/Intervals | Same | Pistol Mobility | Strength:Unilateral Squat Strength “Conditioning:”Upper body accessory intervals |
| TUES | A – Simple Gymnastics Density*TTB, PU, WW EMOMs B – Skill work leading into conditioning | A – Long/Simple Conditioning – Minimal Bottlenecks B – Skill Limited Intervals/Met-cons | A – Strict Gymnastics Density B – Upper Body Bodybuilding | Rowing – 2k Progressions from TTT Compete | A Week – longer non-mixed enduranceB Week – Hyrox Training |
| WEDS | Rotation Deadlift & Strict Press Progressions – CF Total Support | Intervals with DB & Barbell Cycling Bias | Same | Burpee Speed & Endurance | Strength:Hang Power Clean + Plyometrics Conditioning:CrossFit |
| THUR | Hinging or Rotational Core Strength Work | Rotation of Longer or Machine-Based Conditioning | Same | Movement & Mobility Path – Rotation of Squat & Shoulder Focus | Conditioning A Week – Hyrox TrainingB Week – Power Endurance Finisher:Midline |
| FRI | A – Strength Battery/Barbell Cycling B – Squat Progressions – Rotation of Back Squat/OHS – CF Total Support | Variation of TTT TD – CF Open Workouts | A – Lower Body Unilateral Strength Work B – Back Squat Progressions | Mix of Skills Including jump rope variations, muscle-ups, rope climbs, and GHD Sit-ups | Strength:Unilateral Push Press + Unilateral Row Part 2:Lower Body Intervals (emphasis on DL) |
| SAT | Overflow Day – Including Strict HSPU development or Horizontal Pulling | Partner Workout! Longer time domains with higher volume gymnastics or skills | Same | Bodybuilding – Upper & Lower Body Splits | “IWT” style intervals (bodybuilding emphasis) Part 2:Strength accessory |
| SUN | None/Active Recovery | A – Machine Power B – Lower intensity Functional Bodybuilding | Same | None | Run 5k Build |
Competition Phase: Weeks 1-6
| Strength / Skill: | Metcon: | Fitness | Extra Credit: | TTT Axis Daily Split |
| A – Overhead SquatB – Snatch Variations | AMRAPs/Chippers – Varied – Target 12-20 min Time Domains | A – Lunge/Split Squat B – Deadlift/Hinge Strength | Pistol Volume / Strength Support | Strength:Back Squat Strength “Conditioning:”Upper body accessory intervals (emphasis on dips) |
Weeks 1-3: Bench Press – Linear Build to Other Total Weeks 4-6: Strict Pulling – BBing Focus | Medium Duration Intervals – Target 3-6 min work x 2-4 sets | Same | Rowing – 2k Progressions from TTT Compete – Continuation | A Week – longer non-mixed enduranceB Week – Hyrox Training |
| A – Squat Clean % B – Rotation of Deadlift and Front Squats (volume focus) | Short & Intense*Minimize soreness for Friday | A – Power Clean Variations B – Bilateral Leg strength | Burpee Speed & Endurance – Transition from isolated to mixed | Strength:Clean and Jerk + Plyometrics Conditioning:CrossFit |
None or Accessory based lifting | Long/Low Impact w/ iso core focus | Same | Movement & Mobility Path – Rotation of Squat & Shoulder Focus | Conditioning A Week – Hyrox TrainingB Week – Power Endurance Finisher:Midline |
| Weeks 1-3: None Weeks 4-6: Bench Press | CF Open! *Alternative Workout Options will still be included | Weeks 1-3: UB BBing Variance Weeks 4-6: Bench Press | Mix of Skills including jump rope variations, muscle-ups, rope climbs, and GHD Sit-ups – Continuation | Strength:Bench Press + Weighted Pull-ups Part 2:Lower Body Intervals (emphasis on unilateral work) |
Overflow Day – Including Strict HSPU development or Horizontal Pulling | Partner Workout! Varied based on CF Open w/ Longer Time Domains | Same | Bodybuilding – Upper & Lower Body Splits – Continuation | Intervals with machines + strength endurance Part 2:Strength accessory |
| None/Active Recovery | A – Machine Power B – Lower intensity Functional Bodybuilding | Same | None | Run 5k Build |
