ONE OF THE BEST WAYS TO MAKE GAINS IN TRAINING
If you’re chasing performance gains in your CrossFit journey, this week’s Whiteboard with Max is a must-watch. Max breaks down one of the most overloo...
The Novus Cycle launches Monday, April 6th, 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 APRIL 13TH…
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.
This cycle puts a big emphasis on building serious isometric strength, sharpening your movement skills, and stacking up a ton of varied, straightforward conditioning work to create a solid aerobic engine for CrossFit.
Overall, this block is about laying a stronger, more durable foundation so you can push harder, last longer, and express more power when we shift into heavier strength, higher-intensity metcons, or peaking phases later. Stay consistent with recovery, dial in your nutrition, and attack the holds and conditioning sessions—they’re going to pay off big when the workouts get nasty.
As a member of TTT Compete you get access to all of our competitive paths, pick the one that is best for you.
| Path Name | Target Athlete & Goal | Key Features / Notes |
| TTT Compete Path | Designed for athletes who are proficient in the skills of the sport and looking to elevate their capacity across the board. | RX+ options support those chasing the top 1% in the Open, preparing for in-person competitions, or tackling competitive qualifiers. Elite options are included for Semifinal and Games-level athletes training multiple times per day. |
| TTT Masters Path | Built for the wisest athletes among us, those who both embrace and defy the aging process. This path is centered around maximizing performance for the Age Group Semifinals and online or in-person competition. | Includes thoughtful programming that balances intensity, recovery, and competitive readiness for various age groups. You’ll see daily changes/additions from the main Compete path to ensure volume, loading, and movement selection is appropriate for the competitive Masters community. |
| TTT Skill Development Path | Built for the athlete looking to acquire or master one or more skills required to compete in the sport. This path bridges the gap between fitness and RX-level competition. | It focuses on building the skill, strength, and structure needed to excel in the Open, move into the RX (TTT Compete) path, and thrive in local competitions. |
| Beginner Path | Athletes who are newer to the sport and have ambitions to eventually compete but need to build foundational strength, gymnastics, and endurance. | A 12-week program designed with training and detailed guidance on learning and developing the skills to help graduate into the other paths. |
A 1:1 coaching experience paired with your upcoming cycle.
This cycle transitions from sport-specific strength work to a high variety of technical work in the Olympic lifts and a ton of pause positional work in the slow lifts to rebuild strength at end ranges, allowing joints and the nervous system to recover from a competitive season. Expect to see a lot of yielding isometrics, pauses, tempo lifts, and a healthy blend of unilateral strength work. Your body will thank you for the break on traditional strength work, and you’ll most likely walk away with some new PR’s in the process.
Goal: This cycle, conditioning rotates focus throughout the week to build power, aerobic capacity, pacing, and muscle endurance while keeping movement complexity relatively low. Expect a mix of short high-power intervals, longer aerobic pieces with machines and running, pacing intervals with lighter loads and simple gymnastics, and skill sessions to improve consistency in advanced movements.
The cycle includes several targeted progressions to address individual limitations or extra training volume for those who want to put in a little extra work.
In the movement path, we have a more generalized mobility routine to help with global positions each week.
| Day | Strength / Skill *Non-specific order | CrossFit *Progressions will vary on different days each week | Extra Credit *Progressions will vary on different days each week |
| MON | Back Squat – Yielding Isometrics+Split Squat Pulses+Hinge/Lateral Glute/Core Iso Str Bias – Snatch Pulls/Core Strength (flexion) | Power/Speed Focus – Short/high power intervals to improve speed of contraction, cycle rate, and ability to cycle barbells and strongman elements at a faster rate. | Skill-Based Overflow EMOMs (GHD’s, RC’s, HS Walking, etc.). |
| TUES | Bench Press – Wender/Linear+Strict Press – Yielding Isometrics+Wtd Pull+Lateral Delt+Scap/Rhom | Endurance Focus – Sandwich Progressions – Long intervals with mixed machines and running for aerobic development. | Individual weakness day. *Choose one of over 20 skill programs we have to train your individual weaknesses. |
| WEDS | Hang Power Clean+ OHS Positional Focus – Snatch Balance + Speed Squats + Additional Support:Deadlift Yielding Isometrics, Glute Strength, Hip Thrusts | Pacing Focus – Weekly dose of aerobic power style intervals to help work on pacing and cycling lighter loads and building low complexity gymnastics volume at consistent efforts. | Movement & Mobility Session |
| THUR | None | None | Active Recovery Swim from TTT Endurance OR Movement & Mobility Session. |
| FRI | Front Squat – Yielding Isometrics+Front Squat Support – Goblet Hold+Additional Support:Strict HSPU’s, Hip Flexor Strength, Calves/Shins | Skill + Muscle Endurance Development – Improve mechanics and consistency in more advanced movements such as handstand walking, ring muscle ups + training to improve unbroken sets of barbell cycling & gymnastics | Running Skill Development |
| SAT | Split Jerk+3RM Pause Push Press Additional Support:BB Rows, Delt Strength, Core Finishers | TTT Throwdowns! Our weekly competition-style workouts performed by the entire TTT Community. | Day 2 of “Sandwich” Endurance Progressions. Hard machine calorie efforts into recovery-based runs. |
| SUN | OFF | OFF | OFF |
| Day | Session 1: | Session 2: |
| MON | A. Snatch PrimerB. TnG PS BatteryC. Front Squat – Volume BuildD. A Week – Clean Pull Support + B Week – TnG DL Support | Higher Skill Intervals or Metcon – Live Comp Focus |
| TUES | A Week – Push Press + Push Jerk – ComplexesB Week – Heavy DB Cycling/OH Bias+B. Bench (Wendler style 5-3-1) +C. LLRC/Advanced Strict Pulling+D. Posterior Shoulder Accessor | “$@#$ier Sandwich” Progressions – From Compete Main with the whole group |
| WEDS | A. Extensive Plyo PrepB. Clean Primer (focus on turnover)C. Power Clean Battery (prepping for 70-75% load BB cycling) | Grinder/Mixed Modal Intervals – Longer Duration |
| THUR | Movement & Mobility Session | Choice of easy recovery run or machine volume |
| FRI | A. Primer for main strength B. Back Squat+Higher Skill Gymnastics Met-con – In Affiliate Focus | Muscle Endurance/Volume Build+Upper/Lower Body Accessory+Pistol Progression/Skill |
| SAT | TTT Throwdowns! *Often modified to match in-person or qualifier competition demands | Strength Option:A. Jerk Speed/Maintenance FocusB. Strict Weighted Pull-UpC. Horizontal Press Str EnduranceD. Core/Grip Finishers Endurance Option: Low intensity running build/volume accumulation |
| SUN | OFF | OFF |
NEW MEMBERS WHO JOIN BEFORE APRIL 13TH…
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.
| Path Name | Target Athlete & Goal | Key Features / Notes |
| TTT Bodybuilding | For those who want to get stronger and focus on aesthetics. | This is our unique spin on proven bodybuilding methods to help you look great and feel even better. Expect workouts that utilize normal equipment found in most CrossFit or Functional Fitness gyms with limited machine access. |
| TTT Endurance | Those looking to build their engine, improve on the ergs, get faster on runs/swims, or add extra conditioning to their daily training. | 4-5 days a week of varied endurance progressions with cycle targets completed under an hour. Perfect if you have endurance performance goals or just need a low-impact sweat. |
| TTT CrossFit | Athletes seeking a well-rounded training program that prioritizes General Physical Preparedness (GPP) and improvement across all areas of fitness. | Modeled after a traditional CrossFit class setting, with some days including strength or skill components, followed by a met-con. Several days to include met-con only as well. Time structures included so you are guaranteed in and out in less than an hour. |
| TTT Blended | For those who are looking for a mix of bodybuilding, endurance, and the occasional high-intensity met-con. | A hybrid approach that combines our Bodybuilding, Endurance, and CrossFit paths in a balanced structure to keep the variety high but structured. |
| TTT Daily *Formerly Minimal Equipment | Athletes who need quick, effective workouts (30 minutes or less), regardless of fitness level. If you’re just getting back into it, this is the path to start with. | A blend of bodyweight and minimal equipment, active recovery, and low-intensity cardio workouts. Includes clear guidance on adjusting intensity, with helpful scaling and modification options. A simple “no excuses” program that you can hit daily. |
| TTT Movement & Mobility | For folks who are stiff and need guided structure to prioritize mobility work. | This path is focused on increasing your range of motion and addressing mobility restrictions that may be limiting your movement quality or increasing your risk of injury. |
A 1:1 coaching experience paired with your upcoming cycle.
Monday – Lower Body Strength
Glute-focused lower body day. Back squats drive the main strength work while RDLs and banded hip work build posterior chain strength and hip stability. Calves and short core work finish the session.
Tuesday – Upper Push/Pull
Balanced upper-body strength with vertical pulling and horizontal pressing as the main focus. Additional supersets build upper-back, chest, and arm hypertrophy with optional trunk stability work.
Wednesday – Unilateral Lower + Shoulders
Single-leg strength through Bulgarian split squats paired with hamstring and calf accessory work. Shoulder giant sets target delt durability and posture with optional grip work to finish.
Friday – Posterior Chain
Glute and hamstring dominant session centered around sumo deadlifts. Additional quad pump work, hip thrust variations, and hamstring accessories build posterior strength and muscle endurance.
Saturday – Upper Strength + Arms
Heavy vertical pressing leads the session, followed by push/pull supersets to develop the upper body. Arm giant sets finish the day with optional short conditioning for power output.
Monday – “$@#%ier Sandwich” Cycle Test
Speed-based couplets focused on pushing paces faster than your initial test. Transition quickly between the machine and run, and settle into working efforts early. Rest periods are intentionally incomplete to help develop faster, sustainable pacing leading into the retest.
Here is the test:
For time:
100/80 cal row
1000m run
100/80 cal ski
1000m run
100/80 cal bike erg
*30 Min Cap
Tuesday – Row Efficiency
Longer row intervals at controlled intensity. Small stroke rate adjustments will help develop efficiency and comfort when spending extended time on the erg. Expect this to feel challenging early, but adaptation should come quickly over the next few weeks.
Wednesday – Optional Run Technique
Low-stress running session focused on stride rate and mechanics. The goal is to build comfort with a slightly quicker cadence without adding fatigue. Keep the effort easy so quality remains high for the capacity sessions later in the week.
Friday – Aerobic Capacity Intervals
Continuous work windows of 12–16 minutes at a steady effort as part of the test/retest progression. Runs should be performed at a “max recoverable effort” — a relaxed pace that allows you to recover enough to push the erg again. Indoor running is recommended to keep time domains consistent.
Saturday – Swim Recovery
Swimming provides a different aerobic stimulus while also promoting mechanical recovery. The water helps decompress the hips, shoulders, and knees while challenging breathing patterns in a unique way.
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 – Strict Weighted Pull-Up + Simple/Low Skill Intervals (Weeks 1-3) & Murph Prep (Weeks 4-7)
Tuesday – A Week – Split Squats, B Week – Oly Lifts + Muscle Endurance or Machine Biased Met-Cons
Wednesday – Pause Strict Press + Threshold Intervals or Classic CF Met-con
Thursday – A Week – Core/Bodybuilding Finisher, B Week – Strict Pull-Ups + Machines w/ Odd Object
Friday – Pause Front Squat + Classic CF Met-con or Speed Intervals
Saturday – A Week – Upper Body Push/Pull, B Week – Posterior Chain/Strongman + TTT Throwdowns!
*Thursdays are listed as an optional training day.
*The met-con splits are subject to change. The strength will remain fairly consistent.
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:
A Week
Mon – Bodybuilding – Lower Body Split
Tue – Endurance – $#@%ier Sandwich Progressions (See TTT Endurance for more info)
Wed – Bodybuilding – Upper Body Split
Thu – Movement & Mobility
Fri – Bodybuilding – Lower Body Split
Sat – CrossFit – Mixed Strength + Metcon
Sun – Rest
B Week
Mon – Endurance – $#@%ier Sandwich Progressions (See TTT Endurance for more info)
Tue – Bodybuilding – Upper Body Split
Wed – Endurance – Row Focus
Thu – Movement & Mobility
Fri – Bodybuilding – Lower Body Split
Sat – Endurance – Active Recovery – Swim Focus
Sun – Rest
Here is what a daily template looks like for this training cycle:
Day 1 – Minimal equipment workout with light DB’s and box.
Day 2 – 30 min Walking
Day 3 – Bodyweight only workout
Day 4 – Follow Along Movement Flow Day
Day 5 – Minimal equipment workout with single DB
Day 6 – Bodyweight only workout
Day 7 – Rest or guided mobility work
Monday – The focus for today will be on squat mobility. There will be a combination of hip rotation stretches, isometric holds to develop the bottom position, and ankle mobility exercises.
Tuesday – Every other day will be our collection of movement follow along flows that you can choose based on your needs.
Wednesday – The focus for today is on overhead mobility. You can expect lat stretching, thoracic extension mobility, and strengthening exercises to improve the end range.
Thursday – Every other day will be our collection of movement follow along flows that you can choose based on your needs.
Friday – The focus is on lower back mobility and health. This will be a more recovery day for anyone dealing with lower back aches.
Saturday – Every other day will be our collection of movement follow along flows that you can choose based on your needs.
NEW MEMBERS WHO JOIN BEFORE APRIL 13TH…
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.
Designed for gyms with a more competitive training environment, 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.
Week 1 – Cycle Tester – “Tick, Tick Boom!” + Pause Front Squat – Baseline Testing
Week 2 – Strength progressing begin + TTB Nicole + Wallball/ Box Jump Revenge
Week 3 – Gnarly Box Jump/Front Squat combo with Row bookends + Thruster/Ring Dip AMRAP
Week 4 – “Murph” Prep Begins + Bring a Friend Week + Community Event – TTT Fitness Race (details below)
Week 5 – Mini-Murph on Monday + Week 3 of Threshold Intervals
Week 6 – Row/Power Clean Strength Ladder + Final week of strength progressions
Week 7 – Strength Retesting – Pause Front Squat, Strict Press, and Weighted Pull-Ups
– Strict Weighted Pull-Up 1 Rep Max
– Pause Strict Press 3 Rep Max
– Pause Front Squat 1 Rep Max
“Tick, Tick, Boom”
3 Rounds for Total Time
500/400m Row
20 American KB Swing – 53/35lbs (24/16kg)
20 Lateral Burpees Over Rower
Rest 2 min
*Note, this will not be retested until the middle of the next cycle. We are running this as an extended progression.
“Girls Gone Running”
In Teams of 2
For Time
1600m Run
75 Overhead Squats
1200m Run
60 Deadlift
60 KHSPU
800m Run
45 Thrusters
45 Pull-ups
400m Run
30 Clean and Jerks
30 Snatches
Rx – 95/65lbs (43/30kg)
Advanced – 115/80lbs (52/36kg)
Time Cap – 45 min
“$@#%ier Sandwich”
For time:
100/80 cal row
1000m run
100/80 cal ski
1000m run
100/80 cal bike erg
*30 Min Cap
– Age Group Online Semifinals – May 7th-11th
– Bring A Friend Week – Week of 4/27/26
– TTT Fitness Race – “Girls Gone Running” – Sat May 2nd
– Cinco De Mayo – Tuesday, May 5th
– 2026 CF Individual Semifinals – Starting June 11th
Planning a specialty class is a powerful way to engage your members, offer targeted development, and bring variety to your gym’s programming. Whether you’re aiming to build community, prepare athletes for competition, or create an additional revenue stream, specialty classes provide a focused solution. Check out the full list and choose what best fits your gym’s goals. In addition, be sure to check out the Axis Path (included in your TTT Affiliate Subscription) that includes continuous length Hyrox, Endurance, and functional bodybuilding classes.
👉Click Here for the Specialty Classes Resource
| What strength blocks will there be? How often will it be done, and what will be the big overarching goal? |
| With the Novus Cycle, we are officially moving into the off-season, which means it is time to focus our efforts on a “back to basics” approach to strength. This means that we are putting a high emphasis on traditional strength lifts; however, it also means we will need to build positional strength in these patterns. You will see a variety of isometric primers, pause lifts, and bodybuilding finishers to help promote strength and muscle growth. This focus on positional strength will set a strong base that we can build off of in future cycles as we progress to a higher focus on Olympic lifts later in the year. Mondays will alternate between Weighted Strict Pull-ups and leaving more time for conditioning as we start Murph prep. Tuesdays will rotate between Split Squats on A weeks for unilateral strength and Positional Olympic Lifts on B weeks to keep a touch on the complex lifts. Wednesday will focus specifically on the Strict Press paired with either an isometric primer or a pressing finisher. Thursdays alternate between Core and Bodybuilding finishers and Strict Pull-up volume to promote muscle hypertrophy. Friday is another singularly focused day emphasizingPause Front Squats to build strength in the bottom of a squat as well as trunk stability. Saturday is an overflow strength day focused on bodybuilding and power expression to complement the weekly partner workout.Because this cycle is focused on basic positional strength, the Fitness Path Options will line up more directly with the normal training. Adjustments for this cycle will be focused on decreasing complexity on the Olympic lifting days to place a higher emphasis on slow-lift strength throughout the cycle. |
| What will conditioning/metcons look like? Time domains, tests/retests? |
| In the Novus Cycle, we have the opportunity to move away from some of the competitive style training we have been doing and instead focus on true general physical preparedness. This means you will see a wider variety of movements and workout formats, with an emphasis on intervals to train overall work capacity. Two of the main focuses this cycle will be our cycle tester, “Tick, Tick, Boom” and Murph Prep. The cycle tester kicks off a long progression that will span the next two cycles. It is an interval designed to test an athlete’s ability to sustain a high intensity on minimal rest. Murph prep also begins this cycle and will be found on Mondays in the back half of the cycle, leading directly into Memorial Day.**NEW THIS CYCLE: We are adding a metcon option to our Sunday training sessions. This is meant to provide you, as gym owners and coaches, with more flexibility with your class schedule and give your members more opportunities to train in the week. Please provide feedback if you find this useful, and we will keep it for future cycles! Monday – Simple, low skill CrossFit for 3 weeks followed by Murph Prep for 4 weeks. Tuesday – Alternating betweenMuscle Endurance training andMachine Biased workouts – to train both muscular and cardiovascular endurance. Wednesday – Rotating between Lactate Threshold training intervals and Classic CrossFit metcons. Thursday – Alternating between Machine and Odd Object conditioning and Muscle Endurance with a strict gymnastics focus. Friday – Working both Classic CrossFit and Power-based intervals, with an emphasis on training for the “Tick, Tick, Boom” retest. Saturday – Partner Workouts – Many of these sessions will be partner versions of our weekly Throwdown!. Sunday – 2 Options – Option 1 will provide a mixed CrossFit metcon, and Option 2 will progress the “$@#%ier Sandwich” Endurance progression from TTT Compete. |
| Will there be skill progressions? What will be the main goals for different skill levels? Time frame, how often, tests? |
| The Extra Credit for this cycle is focused on rounding out the “base building” training we are doing in class. Each session will tackle either endurance, strength, or movement to keep an isolated focus on each element. This will give athletes the opportunity to focus on their weaknesses and really push to improve this off-season! Monday will include a Running session with a focus on the technical aspects of running specifically. Tuesday is focused on hinging-based bodybuilding to build overall strength in the posterior chain. Wednesday includes Day 2 of the S%$#ier Sandwich Endurance progression to complement the Sunday sessions. Thursdays will continue utilizing the Movement & Mobility Path, written by on-site PT and coach Kyle Habdo. These sessions will rotate between Squat, Overhead, and Low Back Mobility. Friday will pull from our TTT Compete program and includes a focus on Olympic Weightlifting for those looking for a more frequent touch on the complex lifts. Saturday will include bodybuilding strength work specifically for the upper body, alternating whether the session is emphasizing upper body pushing or upper body pulling.. |
| 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 is a 5RM bench press paired with upper-body shoulder accessory work. 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 is an 8RM clean grip RDL that will be paired with a variety of frontal plane squatting exercises. For the conditioning component, you’ll see classic simple couplets and triplets of CrossFit-inspired training. Friday’s strength component is a 20RM goblet squat, or a 20RM front squat for those gyms that do not have heavy enough dumbbells. The conditioning portion will be upper body vertical and horizontal pulling to keep well-rounded fitness across the weeks. Saturday’s will switch between upper body pressing and lower body hinging sessions on an A-week and a B-week. NOTE – You can use this path as a standalone path or as a supportive path to the Main affiliate path, as a way to pick and choose some different styles of training. |
*Note – The order of conditioning/met-con pieces is subject to rotation to keep the week balanced. The strength progressions will remain consistent throughout.
| Strength / Skill: | Metcon: | Fitness | Extra Credit: | TTT Axis Daily Split | |
| MON | A – Weighted Strict Pull-Up B – None – longer cond. | Weeks 1-3: Simple/low skill CF (10-20 min) Weeks 4-7: Murph Prep | Same | Technical Running Session | Strength:Bench Press 5RMPaired with shoulder accessory Conditioning:Week A – Split Squat + Deep Tier Split Squat (variations) / Hip Abduction Week B – Walking Lunge / Hamstring Isolation |
| TUES | A – Split Squat B – Positional Oly Lifting | A – Muscle Endurance B – Machine-biased conditioning | A – Same B – Posterior Chain Strength | Bodybuilding – Lower Body/Hinge Bias | A Week – cyclical mixed enduranceB Week – Hyrox |
| WEDS | Pause Strict Press *Either Horiz. Finisher or Overcoming Iso primer | A – Lactate Threshold Intervals B – Classic CF Metcon | Same | TTT Endurance – Day 2 of $@#%ier Sandwich Progressions – Mixed Machines + Running | Strength:Clean Grip RDL 8RMPaired with front plane squatting Conditioning:CrossFit intervals |
| THUR | A – Core/BBing finisher (post metcon) B – Strict Pull-up Vol + Iso | A – Machine/Odd Object*Some Strongman options included B – Muscle Endurance Limited Intervals – Strict gymnastics bias | Same | Movement & Mobility Path – Rotation of Squat & Shoulder Focus | Conditioning:A Week – HyroxB Week – non-mixed power endurance Finisher:Midline |
| FRI | Pause Front Squat (1RM) | A – Classic CF or Throwdown Variations B – Power/Speed Intervals | Same | Varied Olympic Lifts – Snatch/CJ Progressions from TTT Compete Strength Bias | Strength:Goblet Squat 20RM Conditioning:Alternating weeksWeek A – Upper Body VerticalWeek B – Upper Body Horizontal |
| SAT | A – Uni UB Strength (push/pull BBing) B – Power or Post Chain/Strongman | TTT Throwdown Partner Workouts! Longer time domains with higher volume gymnastics or skills | Same | Bodybuilding – Upper & Lower Body Splits | “Conditioning”A Week – DB/KB Vertical Press + Upper Body Iso Gymnastic + Midline B Week – DB/KB Lower Body (hinge biased) + Machine + Midline Accessory Strength |
| SUN | None | *NEW Class Structure* Classic CF or S%$#ier Sandwich progressions | Same | None | Machine steady state |
