Resurgence means to rise again. After pushing through one of the longest limiter focused phases of the year, it’s time to shift back into the full lifts and qualifier-style met-cons. This cycle sets the stage for renewed progress and momentum as we approach qualifier season. We’re moving out of a limiter phase and beginning to bridge the gap back to competition with structure, intensity, and purpose.
CYCLE DATES: Weeks of Jul 21, 2025 – Sep 8, 2025
This is the TTT COMPETE Resurgence Cycle Overview.
Click here to view the TTT60 Resurgence Cycle Overview.
Click here to view the TTT AFFILIATE Resurgence Cycle Overview.
• 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.
• 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, with thoughtful programming that balances intensity, recovery, and competitive readiness.
• 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 path (which is our Compete path), and thrive in local competitions.
Our support paths are also avaliable for any athlete looking to address a specific limitation.
• LOWER VOLUME PATH
A reduced volume and intensity option for days when time or energy is limited. Each session lasts under an hour but stays aligned with the goals and structure of the main cycle, so progress never falls off track. We suggest athletes following one of the main paths switch to this on the days that life gets in the way.
• STRENGTH BIAS PATH
For athletes seeking a more focused strength-only approach, the Strength Bias path offers a dedicated track centered on pure strength development through increased volume, hypertrophy, and targeted accessory work. It follows along with the main TTT Compete programming cycle, but without the conditioning and met-cons. If you’re playing the long game and really need to increase your strength, we’ve found that pulling back on the met-cons for a time (while hard for some) provides the best results.
• ENDURANCE PATH
The TTT Endurance path is for those who want to build their ENGINE. This is a great program for someone who wants to get better on the ergs, improve their running, or who needs a little extra conditioning work on top of their CrossFit training. A few of our athletes will follow just this path, but most who chose to use it do so by sprinkling in some of this conditioning work with their main path workouts.
This cycle marks a shift back to blended, mixed-modal conditioning after a limiter-heavy phase. Expect structured variety each week—burpee/ski intervals with “Tube Man,” classic barbell and gymnastics work, pressing endurance, aerobic EMOMs, and weekly Throwdowns. We’ll build momentum, sharpen skills, and finish the cycle strong with our 6th Annual Super Summer Sizzler In-Program Online Competition! Be ready to partner up again and throw down the week of Sep 8th!
• Monday: “Tube Man” Progressions
“Tube Man” is the name of this cycle’s conditioning test.
10 rounds for time:
18/15 cal ski-erg
12 burpees to platform
A burpee focused test w/ interference from the ski erg. Expect structured intervals that build aerobic power, repeatability, and smooth transitions under fatigue. It kicks off and ends with a test/retest so you can track improvement and continue to build confidence in your burpee capacity.
• TUESDAY: Barbell & Gymnastics
Expect classic CrossFit-style workouts blending barbell cycling, gymnastics, and bodyweight movements with an aerobic focus. These sessions challenge your pacing, movement efficiency, and ability to stay composed under fatigue. Perfect for building your engine while refining movement under volume.
• WEDNESDAY: Upper Body Pressing Endurance (HSPU + Handstand Walk Bias)
This phase emphasizes handstand push-ups and handstand walking, with a focus on developing pressing endurance, shoulder stamina, and control under fatigue. Whether you’re chasing consistency or skill mastery upside-down, these sessions are designed to build volume without breaking down form.
• THURSDAY: Zone 2 & Chill
Thursday is dedicated to our Movement & Mobility Path, allowing for recovery, tissue prep, and positional improvements that support the rest of the training week. In addition, if you want some zone 2 structure machine work, check out the extra credit option on those days. We suggest the movement work first over the extra capacity work for most.
• FRIDAY: A-Week + B-Week Rotation
Rotates between two themes: A-Weeks focus on aerobic efforts using erg-based conditioning paired with light-to-moderate barbell work. B-weeks include creative mash-ups designed to test squat stamina and movement density. These workouts feature EMOM formats and interval-style pieces that keep you moving with intention while pushing capacity through the legs and lungs.
• SATURDAY: Saturday’s are for THROWDOWNS
Saturday 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 throwdown side by side with the TTT community. PLUS – we’ll include extra training pieces tailored for more advanced and competitive athletes. These pieces help round out the week with any movements or time domains missed in your main training.
Every cycle, we have two pathways for gymnastics progressions. The first is the “Got None” pathway. These are pure skill progressions written to help you get your first ring muscle up, bar muscle up, butterfly chest to bar, toes to bar, wall walks, handstand walking, strict handstand push ups and kipping handstand pushups.
The second pathway is “Got Some.” Here, we develop the skills that you have to help you become more enduring and efficient in them.
We are continuing our year-long progressive gymnastics development program. This block we are taking the volume tolerance that you built up last cycle and adding fatigue to it. We will work on tackling gymnastics movements under different types of respiratory fatigue.
How do you have to break up a big set of toes to bar when your heart rate is high from a tough bike or run? We’ll develop that awareness this cycle, along with continuing to build endurance in the commonly tested gymnastics movements.
Athletes who do not have one of the gymnastics skills, will have the “Got None” progressions to help them build to their first rep.
Our strength work and CrossFit work will mirror the main Compete path with some modifications to allow us to prioritize the gymnastics strength and skill training.
With our phase where we focused on athlete’s limiters behind us, we’re shifting into a blended strength cycle focused on more advanced barbell skills, athletic explosiveness, and structural durability. This phase brings back full clean/ jerk, and snatch progressions, combined with dynamic effort work, PAP primers (post activation potentiation), and accessory strength to help athletes move better, lift heavier, and stay resilient through higher volume.
The Compete path focuses on technical lifting paired with primers that build speed, coordination, and movement quality. The Strength Bias path/Elite options add volume through squats, presses, pulls, and bodybuilding-style work—ideal for athletes needing more absolute strength and muscular endurance.
• MONDAY
Overhead and plyometric primers prep the body for speed and position, followed by clean & jerk and snatch support work to refine the Olympic lifts.
Strength Bias/Elite: Adds front squat dynamic effort and posterior chain pulling to build lower body explosiveness and pulling strength.
• TUESDAY
Bounding drills to build elasticity, joint resilience, and develop overall athleticism, followed by upper-body pulling across vertical, horizontal, and inverted planes, plus core strength.
Strength Bias/Elite: Adds grip and arm accessories to support gymnastics, rope climbs, and barbell cycling.
• WEDNESDAY
Isometric back squat primers teach bracing and force production, followed by squat clusters to build absolute strength under fatigue.
Strength Bias/Elite: Adds deadlift and bench press endurance work to improve upper/lower body max rep capacity.
• FRIDAY
Ballistic primers and medball throws develop coordination and speed transfer, leading into power and squat snatch work to sharpen barbell mechanics.
Strength Bias/Elite: Adds clean pulls and overhead pressing for positional strength and improved overhead/hinging development.
• SATURDAY
PAP (post activation potentiation) supersets prime the CNS, followed by deadlift clusters and sandbag work to build absolute strength and midline control.
Strength Bias/Elite: Adds single-leg and bodybuilding work to improve symmetry, joint health, and muscular balance.
For a breakdown of the daily split, see the chart at the bottom of the page.
This next cycle and the following will include the final peak for the Age Group CrossFit Games for Masters and Teens. Coming off of a back-off week, we’ll start the final 5 weeks of Games prep.
This phase will include the following:
• Transition of strength to more sport specific demands – ladders, complexes, and “totals”.
• Introduction of more advanced skills and field work to prepare for things like change of direction, sprinting, and pistols.
• Higher frequency of Games style testers and repeats from previous years to ensure you’re fully prepared for in-person competition.
• Simulation weekend (reach out to [email protected] if you would like to attend onsite camp)
• Conclude with a peak and taper leading into Games week.
For our athletes who are planning to peak for in-person qualifiers or competitions, this cycle includes more advanced work to support your continued progression. If you already know your competition workouts or have a specific timeline to peak and taper, we highly recommend reaching out to a coach for individualized guidance, signing up for Coach Connect, or considering following one of our Competition Peak Skill Programs for a more structured lead-up. If you’re not on a personalized timeline, sticking with the TTT Compete Path will provide plenty of intensity, skill exposure, and progression to keep you sharp and prepared.
Our Beginner Path is a 12 week program that will focus on building foundational strength, gymnastics skills, and endurance so the athlete can then graduate into one of our other competitive divisions.
• MONDAY
We will focus on Snatch technique and upper body pulling strength. We will teach you the fundamentals of the snatch (set-up, pull positions, and turnover) while also building strength in the movement. Our upper body pulling progressions are focused on building the requisite strength to perform a pull-up by the end of the training cycle. Our conditioning will focus on light barbell cycling and burpee variations.
•TUESDAY
We will focus on building both your back squat and deadlift absolute strength. Having the ability to lift external load well, with good technique, is imperative in the sport. The goal by the end of the cycle is to be able to perform a 1.25x bodyweight deadlift and a 1x bodyweight back squat. Our conditioning work will focus around squat endurance and bodyweight gymnastic patterns.
•WEDNESDAY
We will teach you how to properly split jerk the barbell. Similar to Mondays, our goal is to help you become a better mover so you can express your strength with the barbell in your hands. We will also work on handstand strength variations so you can learn how to do things like Wall Walks, HSPUs, and HSW in the future. Our conditioning work will include rowing progressions to build a big aerobic base for the sport.
•FRIDAY
Sessions are dedicated to improving your clean technique and strict pulling gymnastics. We want you to be proficient at ALL of the olympic lifts, which means getting consistent touches on the clean, snatch, and jerk. Along with our strict pulling progressions, we will layer in basic gymnastics kipping progressions so you can learn the fundamentals of the kip swing, which is necessary to build skills like TTB, CTB, Muscle ups, and much more.
• SATURDAY
Dedicated to learning how to properly overhead squat. In CrossFit, the ability to squat with a barbell overhead is absolutely necessary. Therefore, we will spend time each week drilling the correct positions and building the requisite strength to overhead squat. We will also include handstand push-up, ring dip, and push-up progressions to build your foundational strength in order to graduate into the intermediate path where you will be asked to do things like handstand push-ups and handstand walking.
This training cycle includes four to five targeted Extra Credit progressions to help you address your limitations. A key emphasis this cycle is on a blend of skill and continued base engine development. These progressions are designed to supplement your training and help you feel confident and prepared for the competition season and in person events. Choose what suits your goals best and crush it!
1. Ring Muscle Ups
This progression focuses on:
1. Ring complexes that challenge your ability to control your RMU positions – focus on maintaining tension in your bodyline as you work through these
2. Different Ring Dip techniques – we will explore different options so that you have more ‘tools in your toolbox’ and we will build dip endurance in the RMU
3. RMU Volume – we will play with different approaches to big sets of RMU while building endurance in the movement
2. Jump Rope Skill
This progression will include an alternating A week & B week split to train and progress the skills of pistols and jump rope variations. We’ll focus on a blend of positional work with some capacity work for the pistols. The jump rope progressions will include drills to improve body line, hand positions, bounding control, and skill development with the rope.
3. Zone 2 Ruck or Active Recovery Swim
8 weeks of low intensity ruck or swim volume to accumulate time in Zone 2 Heart Rate. Alternate these progressions or choose one that is a weakness. The goal is to train heart rate in zone 2, but also to develop muscular endurance and contraction volume for either lower body or upper body.
4. TTT Endurance Running & Echo/Bike Erg Progressions
We’ll run an A Week / B Week split to get a mix of running progressions or Echo/Bike Erg Progressions. If you want a full 8 weeks of running, you can follow TTT Endurance. We will not retest the 5k in this progression but will perform the initial test to set a base line for some future progressions.
5. Handstand Skill & Pirouette Drills
Throughout the cycle expect to see a mix of handstand drills and skills to develop more inverted awareness and hand balancing to improve your ability to walk over obstacles, and control your body upside down in movements like pirouettes, and handstand walk variations.
In addition to our normal training paths, we also have over 25 skill programs for every level of athlete. You can easily add these to your current training path and, best of all, they are included in your membership to TTT Compete.
We recommend all athletes follow this path in addition to their preferred path. This path will deliver a focused movement routine that will alternate days between improving mobility for the ring muscle-ups and general flow routines.
• MONDAY
will focus on the upper body to improve the dip portion of the ring muscle-up. You’ll see a lot of shoulder extension work here.
• TUESDAY
will have three different flow routines to choose from. They are follow along styles that will provide a sequence of movements, things to think about during the movement, and how long or many reps you will perform.
• WEDNESDAY
will focus on the upper body flexibility to perform a great looking arch position for the muscle-up. You’ll see exercises to improve shoulder flexion and global extension.
• THURSDAY
will have three different flow routines to choose from. They are follow along styles that will provide a sequence of movements, things to think about during the movement, and how long or many reps you will perform.
• FRIDAY
will focus on the hollow portion of the muscle-up and making sure you can create great bodylines while maintaining long straight arms. You’ll be working on lat flexibility and strengthening the posterior side of the shoulder..
• SATURDAY
will have three different flow routines to choose from. They are follow along styles that will provide a sequence of movements, things to think about during the movement, and how long or many reps you will perform.
| Strength / Skill (Non Specific Order) | CrossFit (progressions will vary days each week) | Other notes (progressions will vary days each week) | |
| MON | Overhead/Plyo Primer + Clean/Jerk & Snatch Support Str Bias/Elite: Front Squat Dynamic Effort + Posterior Chain Support/Pulls | Ski/Burpee Progressions *Test/Retest | A Week – Pistol Skill B Week – Jump Rope Skill |
| TUES | Bounding Plyo Primer +Spectrum Upper Body Pulling Strength + Core Strength Str Bias/Elite: Bi’s/Tri’s/Grip | Mixed Aerobic CrossFit with Barbell Cycling, Gymnastics, and Bodyweight movements | Ring Muscle Up Complexes & Volume Progressions |
| WEDS | Back Squat Overcoming Iso Primers + Back Squat Clusters Str Bias/Elite: Deadlift/Bench Press Endurance | Upper Body Pressing Endurance HSPU and Handstand Walking Bias *Test/Retest | Optional Zone 2 – Running or TTT Endurance Session |
| THUR | Movement and Mobility Path | Movement and Mobility Path | Zone 2 Ruck Progressions Or Active Recovery Swim |
| FRI | Ballistic Primers/Throws + Power Snatch/Squat Snatch Str Bias/Elite: Clean Support + Overhead Pressing | A Week – Machines w/ light/moderate barbell cycling B Week – Overflow/Mixed EMOMs/Mash-Up Met-Cons that target- Squat/bounding endurance | None |
| SAT | PAP Superset Primers + Deadlift Clusters & Sandbag Strength Str Bias/Elite:Single Leg Strength & Bodybuilding | TTT Throwdowns! + Elite/RX+ – Overflow of metcons/intervals to ensure more advanced competitors hit all things through the week so this can serve as an overflow day for any missing movements. | Handstand Skill – Pirouettes & Obstacles |
| SUN | OFF | Off | OFF |
