TTT AFFILIATE | BEYOND SCALING

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In-class scaling & modifications, no specific intent to improve.
The idea is to provide coaches with ideas and options with simple setup that creates scaling without removing the intended stimulus of the workout.
Modifications can range on a class by class basis

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Modifications with the intent to be progressive in nature. For coaches & owners who want to make sure members are progressing towards improvement in strength or skill of a movement. These may slow down the workout or change the intended stimulus.
Any individual phase or progression can last 4-6 weeks.

Mono/Bodyweight

Gymnastics

Barbell/Dumbbell

BURPEE

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  • PROGRESSION 1: 1 burpee strict push up to 24in box for every 2 reps prescribed

    PROGRESSION 2: 1 burpee strict push up to 20in box for every 2 reps prescribed

    PROGRESSION 3: 1 sprawl + eccentric push up to floor for every 2 reps prescribed

    PROGRESSION 4: 1 burpee + 1 no push up burpee for every 3 reps prescribed

The following video will guide you through our recommended burpee progression. This progression is intended for athletes who are extremely deconditioned and need guidance on the process to eventually transition themselves to full burpees. These phases can also be used during the rehab process for athletes recovering from injury or athletes who are pregnant or even post-partum. The time spent on each phase may vary from athlete to athlete.

DOUBLE-UNDERS

Double-under substitutions, in order from least to most regression:

  1. Single unders (2:1 sub)

  2. Speed Steps (1:1 sub, counting only one foot)

  3. lateral bar hops (1:1 sub)

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  • PROGRESSION 1: Athlete accumulates as many double unders in 1.5 seconds/rep then completes remaining reps in single unders (1:1 sub on remaining reps) i.e.WOD prescribes 10 double unders. Thus: 15 seconds to do double unders. If they finish 7, they will do 3 single unders to complete reps

    PROGRESSION 2: Athlete accumulates as many double unders in 1.5 seconds/rep then accumulates the rest of the reps in speed steps (1:1 sub on remaining reps, counting one foot)

    PROGRESSION 3: Athlete accumulates as many double unders in 1.5 seconds/rep then accumulates the rest of the reps as penguin hip taps (1:1 sub on remaining reps)

    PROGRESSION 4: Athlete EITHER does AMRAP double unders in 2 seconds/rep or hits accumulated reps

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The following video will guide you through our recommended double-under progression. This progression is intended for athletes who have SOME double-unders but are inconsistent in completing larger sets. The phases incorporate the use of time & total volume of double-unders to determine how long athletes will practice/perform double-unders plus jump rope skills for any given set. While this may initially change the intended stimulus of the workout, it will allow athletes to eventually become more consistent and familiar with doing double-unders in any future workout. The time spent on each phase may vary from athlete to athlete.

WALL WALK

Substitutions, in order from least to most regression:

  1. Wall walk to 18 in mark

  2. Inchworms

  3. Shoulder taps from plank

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  • PROGRESSION 1: 1 inch worm w/ 2s hold in athlete’s best end range = 1 prescribed wall walk

    PROGRESSION 2: 1 inch worm with feet elevated on low box w/ 2s hold at end range = 1 prescribed wall walk

    PROGRESSION 3: 1 wall walk to 20 in mark = 1 prescribed wall walk

    PROGRESSION 4: 1 wall walk to 15 in mark = 1 prescribed wall walk

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The following video will guide you through our recommended wall walk progression. This progression is intended for athletes who not only struggle with safely moving their body into an inverted wall facing position, but anyone who struggles with wall walks. Wall walk proficiency involves many facets including upper body mobility, upper body endurance, and global body awareness. The phases provide the athlete with the ability to develop and practice all of those facets while simultaneously building confidence in being upside down.

KIPPING HANDSTAND PUSH-UP

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  • PROGRESSION 1: 10 KHSPU = 15 Hand release Push ups (1:1.5 ratio)

    PROGRESSION 2: 10 KHSPU = 10 Top to Bottom KHSPU (1:1 ratio)

    PROGRESSION 3: 10 KHSPU = 5 Top to Bottom KHSPU + 5 KHSPU to Riser @ 2-3”

    PROGRESSION 4: 10 KHSPU = AMRAP(-1) KHSPU + remainder of reps as DB Push Press @ 50% bodyweight (total between 2 DBs)

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The following video will guide you through our recommended kipping handstand push-up progression. This progression is intended for athletes who need more or do not yet have the requisite strength or coordination to do a kipping HSPU. This particular progression will mix in exercises that not only build strength but also familiarity and timing in the actual inverted kip itself. This will allow the athlete to not only increase their pressing strength, but also confidence being upside down in a safe and controlled setting.

STRICT HANDSTAND PUSH-UP

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  • PROGRESSION 1: 10 SHSPU = 10 DB Z-Press @30-50% bodyweight (total between 2 DBs)

    PROGRESSION 2: 10 SHSPU = 15 Box Pike SHSPU (1:1.5 ratio) to build volume

    PROGRESSION 3: 10 SHSPU = 5 SHSPU Negatives + 5 KHSPU

    PROGRESSION 4: 10 SHSPU = AMRAP(-1) SHSPU + remainder of reps SHSPU to 2-3” riser

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The following video will guide you through our recommended strict handstand push-up progression. This progression is intended for athletes who lack the overall strength to perform a strict HSPU. Inverted pressing strength is a very important trait in HSPUs, as it not only allows athletes to press themselves up, but more importantly it allows them to safely lower on their heads and neck. The time spent in each of these phases will generally be longer given the nature of the movement and the time required to develop that strength.

HANDSTAND WALK

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  • PROGRESSION 1: 25ft HSW = 50ft Bear Crawl to build shoulder endurance (1:2 ratio)

    PROGRESSION 2: 25ft HSW = 5/side Handstand Shoulder/wrist taps (every 1/side = 5ft)

    PROGRESSION 3: 25ft HSW = 1/direction Box Pike HS Circles

    PROGRESSION 4: 25ft HSW = 5 Attempts at HSW to Wall from 3-5ft away

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The following video will guide you through our recommended handstand walk progression. This progression is intended for athletes who are already comfortable flipping upside down to develop the proper strength and coordination to needed to handstand walk with confidence in a workout, as opposed to just kicking up and falling forward. Similar to the strict HSPU, we recommend the time athletes spend in each of these phases be longer, as the positions in handstand walking can be very compromising to an athlete who is unprepared to handle them, especially under fatigue.

KIPPING PULL-UP

Strict Focus/Speed, in order from least to most regression:

  1. Banded Pull-Ups

  2. Inverted Bar Rows

  3. Feet Assisted Pull-Ups

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Kipping Focus/Speed, in order from least to most regression:

  1. Jumping Pull-Ups

  2. Ring Rows

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  • PROGRESSION 1: 10 Kipping Pull-Ups = 5 Jump to Chin Over Bar Eccentrics

    PROGRESSION 2: 10 Kipping Pull-Ups = 5 Jump to Chin Over Bar Lean Away Eccentric + Kip

    PROGRESSION 3: 10 Kipping Pull-Ups = AMRAP Kipping Pull-Up Attempts (-2) + Ring Rows for Remaining Reps
    *2:1 Ring Row to Kip Pull-Up

    PROGRESSION 4: 10 Kipping Pull-Ups = AMRAP Kipping Pull-Up Attempts (-1) + Ring Rows for Remaining Reps
    *2:1 Ring Row to Kip Pull-Up

The following video will guide you through our recommended kipping pull-up progression. This progression is intended for athletes who lack the strength and coordination to perform kipping pull-ups. Given that there is a wide range of ability in regards to pulling strength, some of these progressions may look different for each athlete. Kipping pull-ups require a good amount of grip strength and eccentric control, and these phases provide athletes access to that in a safe and controlled environment. In addition to this, athletes will get the opportunity to practice and refine the actual kip swing in later phases.

TOES-TO-BAR

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  • PROGRESSION 1: 5 banded kipping swings + 1 supine knees to elbow per toes to bar prescribed

    PROGRESSION 2: 5 banded kipping swings + 1 supine toes to rig per toes to bar prescribed

    PROGRESSION 3: 1 kipping knee raise above parallel per toes to bar prescribed
    (cap @ 40 reps, fill remaining volume with V-ups)

    PROGRESSION 4: 1 kipping toes to eye level per toes to bar prescribed
    (cap @ 40 reps, fill remaining volume with V-ups)

The following video will guide you through our recommended toes-to-bar progression. This progression is intended for athletes who lack the abdominal strength and coordination to perform kipping toes-to-bar. Since the toes-to-bar involves good control of the swing and a higher level of core strength, athletes will find that their core and swinging stamina will be challenged in each of the phases. Given that there is a wide range of abilities and strengths, the time spent in each of these phases will vary from athlete to athlete.

OVERHEAD SQUAT

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  • PROGRESSION 1: 1:1 reps OHS to a riser 3-4” plate + med ball on top of plate

    PROGRESSION 2: 1:1 reps OHS to a riser 2-3” plate + med ball on top of plate

    PROGRESSION 3: 1:1 reps OHS to med ball

    PROGRESSION 4: Perform 75% of prescribed reps with extra emphasis on remaining under control
    *can elevate heels or decrease loading as neccessary

The following video will guide you through our recommended overhead squat progression. This progression is intended for athletes struggle to safely perform an overhead squat. Because the demand in the overhead squat (especially in metcons) is so high, the phases introduced in this progression utilize shortened ranges of motion, lighter loading, and decreased volume to to allow the body to slowly build strength and endurance overhead. In addition to this, coaches can also add in elevated heels for those with extreme mobility issues or even lighter loading should the athlete really struggle holding a barbell overhead. The time spent in each of these phases will be longer, as safety is a priority when developing these positions.