Timeline Feed Calendar YourGym v a

SEPTEMBER 2022

Sunday, Sep 25, 2022 QD Backto Today

© :O:© :6
«0: NEW CYCLE UPDATE
what's up Team,

I'm super excited to kick off our new Strength Cycle on Monday 26th - here is all you need to
know to get the most out of the cycle ()

OVERVIEW/MAIN FOCUS
x 12 week base cycle (Sep 26th - Dez 18th)

u
e
z
x Build a strong foundation on the Compound 8 olympic lifts
x loads of Gymnastic Skill 8: Volume Capacity
x improve Work Capacity on medium time domain workouts

5
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STRENGTH

© :©
MON | Back- 8 Front Squat + Hang Power Snatches (COMPETITOR)
TUE | Clean + Shoulder 2 Overhead
WED | Snatch + Snatch Accessories (COMPETITOR) + Functional Bodybuilding
FRI | Back- 8: Front Squat + Power Clean
SAT | Deadlift + Bench + Strongman (COMPETITOR)

=
S
We will use a variation of the Hatch Squat Cycle, which means you have the option to do both
Back- 8. Front Squats on Monday 8 Friday - if you do so, then do the Front Squats directly

=)
a)
m
after the Back Squats - this cycle is one of my favourites when it comes to building leg
strength - last year we had a similar progression and the results at the end of the cycle were
impressive!
On the Deadlifts we will implement a lot of TEMPO Work, which means the weights are on the
—
2

lighter side of things - this is perfect as the intensity on the Squats is already fairly high. The
Bench Press are quite heavy, we've got a spicy Cluster Set progression coming with the goal to
SAT improve
your 8 - 5 - 3 8 1 RM.
Most of the olympic lifts are classic percentage based sessions - just the Friday session is
*: 2 more kinda CrossFit Style, talking about light barbell cycling - battery work 8 lifting under
fatigue, you name it.
After 6 weeks we will mix up the days, you will then Snatch on Tuesday 8 Friday - Clean on
Monday 8% Wednesday.
In general if Strength is your main goal, then always start with the strength parts.
MON
GYMNASTICS
©) MON | Week 1-6 | T2B Progression // Week 7-12 | (C2B) Pull-Up Progression
TUE | HS Walk / HS Hold + Push 8 Pull Accessories (both on COMPETITOR)
WED | Functional Bodybuilding + Rope Climbs
FRI | Muscle-Ups

As always we will focus a lot on gymnastics - for the upcoming 12 weeks we will keep the
gymnastic parts as mono structural sessions, which means we 'just' work on one movement
without adding pre fatigue work. The closer we get to the Open/Quarterfinal, the more often
we will then throw in external stressors.
So this is perfect to get more comfortable with high volume gymnastics - now is the time to
build confidence, to then also be able to perform big sets during workouts.

NOT THERE YET?

No Problem - we've got several 8 week skill programs you can do as an add-on to our regular
program - these skill programs are great to unlock new skills like muscle-ups, HS walk or
Double Unders. They come with 2x20min sessions a week and you can access them for free by
scrolling down in the timeline, then click on 'Choose programs shown on timeline'

METCONS WEEK 1-4

MON | Moderately heavy barbell Cycling
TUE | longer 15-20min Engine Piece
WED | OPEN 22.2 Progression (Deadlift + Burpees)
FRI | Odd Object
SAT | Weekly Grinder

For the metcons I like to program in 4 week intervals - to keep the workouts fun I'm trying to
be as broad as possible when it comes to the movement selection - but at the same time we
are still looking to consistently work on various movement combinations 8% time domains -
kinda varied but not random! So you will always see one workout progression in each block -
in the first 4 weeks that's the Wednesday session with our Open 22.2 progression - after 4
weeks we will mix it up, I will then do a separate post ;-)

WORK CAPACITY (COMPETITOR)

MON | 5k Run Progression (also on the ATHLETE track)
TUE | 'MIKKO' Triangle progression
WED | 4k Bike
FRI | 2k Row
SAT | Zone 2 Work

The competitor track comes with a daily work capacity session with the goal to improve your
aerobic capacity.

AlL right - that's it for now from my side! I know a lot of info, but I believe if you have a better
overview what the program over the next couple of weeks looks like - you can then make
better decisions which sessions you should pick according to your goals (especially on the
TDG Competitor program)

Please let us know if you have any questions about the upcoming cycle - Sophie 8 I are super
excited for the rest of the year, lets crush some PRs and most importantly lets have fun

Louis

883 7 ies
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Jana Ermantraut
Looking forward to it LFG(Y
Like - Reply - 11 months ago ©:
© Christian Hecker
Awesome, looking forward to this cycle. th
Like - Reply - 11 months ago .

€: Tonny Timmers
Let's get it on! (>
Like - Reply - 11 months ago 14!

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a Warm Up
View Warm Up
:© :©
A. BACK SQUAT
Back Squat ©
D Set 1 - 10 reps Q 60%
D Set 2 -8 reps Q 70%
D Set 3 - 6 reps © 75%
D Set 4 - 4 reps © 80%
Rest as needed
NOTES:
x Start of our new 12 week Strength Cycle
x Ifyou want to get the most out of the this Cycle, make sure to also do the optional Front
Squat Part (Accessory)
x Do not use a belt here - breathe into your belly, brace your core 8: go
x Rest as needed between sets

Ó B. GYMNASTIC CONDITIONING
20 Rounds for Time:
© 5 Kipping Toes to Bars ©
INT | 3-4 Reps // 60-80 Total

TC - 10 MIN

NOTES:
X Score = total time
X there is only one rule for this workout - you have to complete sets of5 // not more - not
less - so every 5 reps drop down from the bar
X adjust your rest breaks as needed to hit sets of5
X I would recommend to work with the clock, like go every 20s or so
X in the upcoming cycle we will work on our ability to get high volume reps out of the way
in the most efficient way
X this is our initial tester 8: we will repeat this test in week 6

SCALING OPTION
Hanging Leg Raises

O C. METCON
EVERY 2 MIN x 7 SETS
300/250m Row
3 Power Snatches

RX+ | 185/135lbs - 84/61kg

RX | 155/105lbs - 70/48kg
INT | 250/200m // 115/80lbs - 52/36kg

NOTES:
X Score = Total working time (rest not included)
X Note down your splits
X the Power snatch should not be heavier than 80% of your1 RM - Scale accordingly
X try to keep rounds consistent

Videos
Row ©
Power Snatch ©

Scoring
Time (lower is better)

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

D. ACCESSORY
Front Squat ©
D Set 1-5 reps Q 60%
D Set 2 - 5 reps © 70%
D Set 3 - 5 reps Q 70%
D Set 4 - 5 reps Q 70%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8 brace your core before you start a lift -
only breathe at the top

Ó E. BOULDER SHOULDERS
2-3 ROUNDS
40s Passive Hang
30 Banded Pull-Aparts
20 Banded Face Pulls
10/10 Bear Crawl Shoulder Taps

NOTES:
X keep your shoulder healthy
X Focus on quality

Videos
Passive Bar Hang ©
Banded Pull Apart ©
Banded Face Pull ©
Bear Crawl Shoulder Taps ©

OPTIONAL WORK CAPACITY PART // IDEALLY DONE IN A SECOND SESSION

Ó F. WORK CAPACITY
RUN CONDITIONING
3 ROUNDS
400m Run Q5k pace
Rest 60s
400m Run Q5k pace
Rest 60s
400m Run Q5k pace
Rest 60s
400m Run Q5k pace
Rest 3 MIN

NOTES:
X Score = total time
X all sets performed at your 5k pace

STIMULUS:
X Hard Effort
X You're Breathing Hard
X Heart Rate Zone 4
X 80-90% Of Your Heart Rate Max

Scoring
Time (lower is better)

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a Warm Up
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Additional Videos
Passive Bar Hang ©

*: 2 + A. SQUAT CLEAN
very 3 minutes, for 15 minutes (5 sets):
14111 Squat Cleans ©
© Loads per set (by %): 60, 65, 70, 75, 78
*Rest 10-20s btw Singles

NOTES:
X 5 Single reps per set with 10-20S rest in between the reps
X Approach every lift the same
X Focus on a smooth catch - don't let the bar crush on you

© B. PUSH PRESS
Ever 30, for 10 minutes (4 sets):
5 Push Presses ©
Loads per set (by %): 70, ,, X
NOTES:
x Start with 70% and build to a heavy Set of5
X Focus on a vertical Dip 8 Drive
X keep the bar in the center of gravity

Ó C. METCON
AMRAP x 15 MIN
3-6-9-12-15-X
Wallballs
2-4-6-8-10-X
Shuttle Runs
1-2-3-4-5-X
Rope Climbs

ALL | 20/14lbs - 9/6kg

NOTES:
X Score = total reps
X We are looking for a consistent pace and fast transitions
X 1 Shuttle Run = 8m Out 8 8m back

NO ROPE OPTION
3 GHD SIt-Up // Butterfly Sit-Ups
Videos
Wall Ball Shots ©
Shuttle Run ©
Rope Climb ©
Butterfly Sit-Up ©
GHD Sit-Up ©
Scoring
Reps (higher is better)

Ó© D. OH MY CORE
DISERS,
10-15 Ring Body Saw
Rest as needed

NOTES:
X Slow and controlled movement
X Engage your core

Videos
Ring Body Saw ©

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O a Warm Up
View Warm Up

2 Additional Videos
Passive Bar Hang ©

© + A. SNATCH
E 2 minutes, for 12 minutes (6 sets):
Snatch ©
D Set 1-3 reps © 70%
D Set 2 — 3 reps Q 70%
D Set 3 - 2 reps Q© 75%
D Set 4 - 2 reps Q 75%
D Set 5 - 1 rep Q© 80%
D Set 6 - 1 rep © 80%
NOTES:
X Performed as Singles
X No misses
X Try to make every rep look the same

Ó B. FUNCTIONAL BODYBUILDING // PULL

3 SUPERSETS
5-10 Strict Pull-Ups
świth 3s eccentric
Rest 308
12-15 Dumbbell Bent Over Flys
*with 3s eccentric
Rest 90s

NOTES:
x Keep weight for the Flys super light and focus on perfect form

SCALING OPTION
Strict Banded Pull-Up

Videos
Strict Pull-Up ©
Dumbbell Bent Over Reverse Fly ©
Strict Banded Pull-Up ©

Ó C. METCON
EVERY 2 MIN x 8 SETS
10 Deadlifts
+
RND1 | 8 Bar facing Burpees
RND 2 | 10 Bar facing Burpees
RND 3 | 12 Bar facing Burpees
RND 4 | 14 Bar facing Burpees
RND 5 | 16 Bar facing Burpees
RND 6 | 18 Bar facing Burpees
RND 7 8.8 | MAX Bar facing Burpees

RX+ | 275/200lbs - 125/90kg

RX | 225/155lbs - 102/70kg
INT | 185/135lbs - 84/61kg
start at 6 burpees 8. add 2 per round

NOTES:
X Score = total reps Burpees
X every2 minutes add 2 burpees - round 7 8. 8 are max effort rounds - give it
everything you have
X We are starting into a 4 week Open 22.2 progression
X kinda 'Rinse 8: Repeat' formet from this years crossfit games

Videos
Deadlift ©
Bar Facing Burpee ©

Scoring
Reps (higher is better)

© D. I LIKE BIG BUTTS

3 SUPER SETS
8/8 Slow Box Step Downs (weighted)

10 (weighted) GHD Hip Extension

Rest as needed

NOTES:
X No need to go heavy here
X Perform movements slow and controlled

NO GHD
Barbell Hip Thrusts

Videos
Box Step-Down ©
GHD Hip Extension ©
Barbell Hip Thrust ©

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SEPTEMBER 2022

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ACTIVE RECOVERY // OPTIONAL

5
z
Ó A. ACTIVE RECOVERY
FOR QUALITY

4
m
=
EMOM x 10 MIN
MIN 1 | easy Bike
MIN 2 | 30s Single Under

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EMOM x 10 MIN
MIN 1 | easy Row
MIN 2 | 30s Wall Walks

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EMOM x 10 MIN
MIN1 | easy Ski/Run

r
MIN 2 | 30s Butterfly Sit-Ups

NOTES:
un

x This is an easy recovery session - move at a slow and steady pace

x You can hold a conversation comfortably during the whole workout
4

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x The focus of this session is to improve your movement quality and prepare your
C
an

body for the upcoming training sessions

EO

B | TDG YOGA
=

0 MIN FUEE BODY STRETCHES

TOMIN FULL BODY

©

TUE
©

TEK

Videos
Wall Walk ©
Butterfly Sit-Up ©
Single Under ©

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© 4» Warm Up
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© Additional Videos
Deadbug ©
Active Frog ©

©
Back Squat ©
Jefferson Rotations ©

O © A. BACK SQUAT
Back Squat ©
D Set 1- 10 reps © 60%
D Set 2 - 8 reps © 65%
D Set 3 - 8 reps Q 70%
D Set 4 - 8 reps © 75%
Rest as needed
NOTES:
x Do not use a belt here - breathe into your belly, brace your core 8: start your rep
x don't breathe during the squat
x Rest as needed between sets

© B. POWER CLEAN
POWER CLEAN CYCLING
EVERY 605 x 5 SETS
3 TNG Power Cleans Q©60%

EVERY 60s x 5 Sets

20s Max Power Cleans ©60%
40s Rest

NOTES:
x Score = total reps (all sets)
x TNG = Touch and Go
x keep the bar close - especially on the way down
x perform the 3 reps unbroken
X on the 20s max intervals you can choose between quick Singles 8 touch/go reps -
try different styles to see what works best for you

videos
Power Clean ©
Scoring
Reps (higher is better)

Ó C. GYMNASTIC CONDITIONING
For Time:
m 30 Muscle-Ups ©
CHOOSE RING OR BAR MUSCLE UPS

TC - 10 MIN

NOTES:
Score = finish time (if you cant finish all 30 reps add 1 sec for every missing rep - for
example if you did 21 reps - your score is 10:09.
X we will use this test as our benchmark test
X I would recommend to choose either bar or ring muscle ups for the next 6 weeks to
measure your progress - we will then repeat a similar cycle where you can switch to the
other movement

SCALING OPTIION
Jumping Muscle Ups
(C2B) Pull-Ups

Additional Videos
Bar Muscle-Up ©
Jumping Bar Muscle-Up ©
Chest-to-Bar Pull-Up ©
Kipping Pull-Up ©

Ó D. METCON
5 Rounds for Time:
m Assault Bike 15/12 calories ©
m 10 Kipping Handstand Push-Ups ©
m 5 Devil's Presses © 22.5/15 kg ©
Rest 2 minutes between each round
RX+ |
HSPU | 3.5/2-in deficit // 8/5cm
Dumbbell | 70/50lbs - 30/22.5kg

RX |
HSPU | regular
Dumbbell | 50/35lbs - 22.5/15kg

INT |
HSPU | 5-10 Reps or Push-Ups
Dumbbell | 35/20lbs - 15/10kg

NOTES:
X Score = total time including Rest
X You should be able to get the kipping HSPU fairly quick out of the weight // max 2 sets -
scale accordingly
X 15/12 Cal Assault Bike = 12/10 Cal Echo Bike
X keep rounds consistent

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

E. ACCESSORY
Front Squat ©
D Set 1- 5 reps Q 60%
D Set 2 -5 reps © 65%
D Set 3 - 5 reps Q 70%
D Set 4 - 5 reps © 70%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

O F. CURLS FOR THE GIRLS

ACCUMULATE
25 Push-Ups (2x plate deficit)
25 Push-Ups (1x plate deficit)
25 Push-Ups
25 Push-Ups on Knees

NOTES:
x We are looking for quality reps here
x make them burn - rest as little as possible

SCALING OPTION1
10-15-20-25 Reps

OPTION 2
Push Ups
Push-ups on Knees
Push-Ups on Box

Videos
Deficit Push-Up ©
Push-Up ©
Knee Push-Up ©

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4» Warm Up
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© A. DEADLIFT
Every 2 minutes, for 10 minutes (5 sets):
3 Deadlifts © 60% ©
+3 sec eccentric/negative

NOTES:
X Reset on ground
X Touch 8 go is not allowed
X don't use a cross grip - try to use the hook grip
X be strict on the 3s lowering to the floor
X we are building from here

© B. BENCH PRESS
Barbell Bench Press ©
m 4 sets of 3.3.3 reps © 75%
Rest as needed
Rest 20s between Reps
Rest as needed between Sets

NOTES:
X keep Rest between 2-3min
X perform 3 Bench Press - rerack the bar 8 rest for 20s - then go again
X Full Range of motion - bar needs to touch the chest

Ó C. TDG WEEKLY GRINDER

FOR MAX REPS
EMOM x 10 MIN
MIN1 | 10 Thruster
MIN 2 | 305 Max (C2B) Pull-Ups

DIRECTLY INTO
AMRAP x 5 MIN
30s MAX Cal Assault Bike
30s Rest

DIRECTLY INTO
EMOM x 10 MIN
MIN 1 | 10 OH Squats
MIN 2 | 30s Max Toes-to-Bar

DIRECTLY INTO
AMRAP x 5 MIN
30s MAX Cal Row
30s Rest

RX+ | 135/95lbs - 61/43kg

RX | 115/80lbs - 52/36kg
INT | 95/65lbs - 43/30kg

NOTES:
X Score = total Reps
X No rest in between EMOM 8. AMRAPs
X we are looking for consistent reps on the EMOMs - choose rep scheme and stick to
it
X find a consistent pace on the Bike/Row, don't go too hard!

SCALING OPTION
Hanging Leg Raises
Front Squats
Videos
Barbell Thruster ©
Chest-to-Bar Pull-Up ©
Kipping Pull-Up ©
Assault Bike ©
Overhead Squat ©
Kipping Toes to Bar ©
Hanging Leg Raise ©
Calories of Rowing ©
Front Squat ©

Scoring
Reps (higher is better)

Ó D. WHERE IS MY GRIP
3 ROUNDS
15m Carry Qheaviest
15m Carry Q© moderate
15m Carry Qlightest
Rest as needed

RND 1 | DB Head Pinch Grip Carry

RND 2 | Plate Pinch Grip Carry
RND 3 | Bottom Up KB Carry

NOTES:
X Choose 3 different weights for each round
X it should be very challenging to finish the heaviest round unbroken
X Do this for time against one of your workout buddies - thats good fun ;-)

Videos
Dumbbell Head Pinch Grip Hold ©
Pinch-Grip Plate Carry ©
Bottom Up Kettlebell Carry ©

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4» Warm Up
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© A. BACK SQUAT
Back Squat ©
D Set 1- 10 reps © 60%
D Set 2 - 8 reps © 65%
D Set 3 - 6 reps © 70%
5

D Set 4 - 6 reps © 75%

9 D Set 5 - 6 reps © 80%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

Ó B. GYMNASTIC CONDITIONING
ACCUMULATE AS FAST AS POSSIBLE
4 ROUNDS
5.5.5.5.5.5 Toes-to-Bar (30 Reps per round)
Rest1 MIN

INT | 3-4 Reps

NOTES:
X Score = total time
X use the same rep scheme as last week
X Rest between reps only as long as needed
X try to keep all 4 rounds consistent

SCALING OPTION
Hanging Leg Raises

Videos
Kipping Toes to Bar ©
Hanging Leg Raise ©

Scoring
Time (lower is better)

Ó C. METCON
4 ROUNDS FOR TIME
100 Double Under
20/16 Cal Row
5 Power Snatches
Rest/Work 1:1

RX+ | 185/135lbs - 84/61kg

RX | 155/105lbs - 70/48kg
INT | 115/80lbs - 52/36kg

NOTES:
X Score = total time including rest
X There is a 2min cap for the 100 Double Under
X the Power snatch should not be heavier than 80% of your 1RM - Scale accordingly
X try to keep rounds consistent

SCALING
100 Single Under

Videos
Row ©
Double-Under ©
Single Under ©
Power Snatch ©
Scoring
Time (lower is better)

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

+ D. ACCESSORY
Front Squat ©
D Set 1-5 reps Q 60%
D Set 2 - 5 reps © 70%
D Set 3 - 5 reps © 75%
D Set 4 - 5 reps © 75%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8 brace your core before you start a lift -
only breathe at the top

Ó E. BOULDER SHOULDERS
ACCUMULATE
3 SETS PER SIDE
2 Turkish Get Ups
4 KB Windmills
6 KB Overhead Squats

NOTES:
x Rest as needed
x No need to go super heavy here
x Perform 2 TGU and on top of the second rep go straight into the Windmills and OH
Squats

Videos
Turkish Get-Up ©
Kettlebell Windmill ©
Single Arm Kettlebell Overhead Squat ©

OPTIONAL WORK CAPACITY PART // IDEALLY DONE IN A SECOND SESSION

Ó F. WORK CAPACITY
RUN CONDITIONING
3 ROUNDS
300m Run Q3k pace
100m Recovery
300m Run Q3k pace
100m Recovery
300m Run Q3k pace
100m Recovery
Rest 3min

NOTES:
X Score = total time
X Your 3k pace is roughly 5-10% faster than your 5k pace
X Recovery = walk/easy jog - you should be able to finish 100m in 60s
X keep efforts consistent

STIMULUS:
X Hard Effort
X You're Breathing Hard
X Heart Rate Zone 4
X 80-90% Of Your Heart Rate Max

Scoring
Time (lower is better)

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a Warm Up
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A. SQUAT CLEAN
Every 3 minutes, for 15 minutes (5 sets):
141.1.1 Squat Cleans ©
Loads per set (by %): 65, 70, 75, 78, 80
*Rest 10-205 btw Singles

NOTES:
X 4 Single reps per set with 10-20s rest in between the reps
X Approach every lift the same
X Focus on a smooth catch - don't let the bar crush on you

+ B. PUSH PRESS
Every 2:30, for 10 minutes (4 sets):
5 Push Presses ©
©90% of last weeks heaviest Set

NOTES:
X Use 90% of last weeks 5 RM
X Focus on a vertical Dip 8: Drive
X keep the bar in the center of gravity

O C. METCON
20 MIN Max Calorie Assault Bike
AT MIN 0 | 3 Box Jump Over 24/20"
AT MIN 2 | 6 Box Jump Over
AT MIN 4 | 9 Box Jump Over
AT MIN 6 | 12 Box Jump Over
*Continue to add 3 BJO every 2min

NOTES:
X Score = total calories
X Repeat from 11th April 2022
X start the workout with 3 Box Jump Over - then jump on the bike and accumulate as
many calories as possible - at the 2min mark stop biking and perform 6 BJO -
continue to add 3 reps every 2min
X We are looking for a consistent pace on the bike, which allows you to get the BJOs
out of the way as quick as possible

Videos
Box Jump Over ©

Scoring
Reps (higher is better)

Ó D. OH MY CORE
EVERY 90s x 5 ROUNDS
10 Butterfly Sit-Ups
10s Hollow Hold
10 Hollow Rocks
10s Hollow Hold

NOTES:
x Increase rest period if you start to struggle finishing the rounds within the 90s.

SCALING OPTION
EVERY 2 MIN

Videos
Butterfly Sit-Up ©
Hollow Body Hold ©
Hollow Body Rock ©

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4 The Box Programming also published TDG Home Gym

O Timeline Feed Calendar YourGym v Qą for Athlet t £ t m, ń © © -

OCTOBER 2022

* Thursday, Oct 6, 2022 © Backto Today

© O J Water Cooler A
SAT

0 TDG Athlete
SUN

© Log Result := Leaderboard

ACTIVE RECOVERY // OPTIONAL

z
O A. ACTIVE RECOVERY
FOR QUALITY

4
=
m
5-4-3-2-1 Min Bike
*Between Sets
1 Turkish Get-Up per Arm

Sg
5-4-3-2-1 Min Row
*Between Sets
1 Wallwalk + 20s Wallfacing HS Hold

4
z
=
NOTES:

:©
x This is an easy recovery session - move at a slow and steady pace

m"
x You can hold a conversation comfortably during the whole workout
x The focus of this session is to improve your movement quality and prepare your
s)
body for the upcoming training sessions
un

B | TDG YOGA
vo
EC
n
a

12 MIN ENERGIZED MORNING | YOGA FLO.. 3

ENERGIZED MORNING
©

MON

uj
©

TUE
©

Videos
Wall Walk ©
Turkish Get-Up ©
Wall Facing Handstand Hold ©

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[7) Timeline Feed Calendar YourGym + Q maQ © v
OCTOBER 2022

= Friday, Oct 7, 2022 2 Backto Today

s O [J water Cooler A
SUN

(O mo athiete

© 10
© LogResult :E Leaderboard

TUE są I R
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4» Warm Up
View Warm Up

A. BACK SQUAT
Back Squat ©
D Set 1- 10 reps © 60%
D Set 2 -8 reps © 70%
D Set 3 - 8 reps © 75%
D Set 4 - 8 reps © 80%
Rest as needed
NOTES:
x Rest as needed
x Take a few seconds of rest on top of each rep as soon as it starts to get tough
x Try to not use a belt here - breathe into your belly 8 brace your core before you start a
lift - only breathe at the top

© B. POWER CLEAN
Every 2 minutes, for 12 minutes (6 sets):
Power Clean ©
D Set 1- 1.1.1.1.1 reps © 70%
D Set 2 - 5 reps © 70%
D Set 3 - 1.1.1.1.1 reps © 75%
D Set 4 - 5 reps © 75%
D Set 5 - 11.111.1 reps Q 80%
D Set 6 - 5 reps © 80%
NOTES:
11.111 = Rest 10s btw Singles
5 Reps = Perform Sets as fast as possible // unbroken or in fast Singles
X So we are alternating Sets between consistent Single Reps 8 sets performed as fast as
possible
X Power Clean Battery work
X percentages based of your1 RM Power Clean

Ó C. GYMNASTIC CONDITIONING
CHOOSE RING OR BAR MUSCLE UPS
EVERY 60s UNTIL FAILURE
1-5 Muscle-Ups

RX+ | Ring Muscle Ups

Cap = 15 Rounds

NOTES:
X Score = total Muscle Ups
X Choose a rep scheme which allows you to hit at least 10 rounds - 25% of your Max
unbroken set is perfect for that
X keep reps consistent over all rounds - as soon as you fail to complete the given
reps within the 60s window the workout is over
X If you fail before 10 rounds - rest for another 1-2 min and go again until you reach
10 rounds
X do not accumulate more than 15 rounds
X ideally sets are performed unbroken

SCALING OPTION
Jumping Bar Muscle Up
(C2B) Pull-Ups

videos
Bar Muscle-Up ©
Muscle-Up ©
Jumping Bar Muscle-Up ©
Chest-to-Bar Pull-Up ©
Kipping Pull-Up ©

Scoring
Reps (higher is better)

© D. METCON
3 Rounds for Time:
© BikeErg 30/24 calories
m 20 Wall Ball Shots © 9/6 kg ©
m 10 Alternating Single-Arm Dumbbell Clean and Jerks © 35/25 kg ©
Rest 3 minutes between each round
RX+ |
wallball | high target
Dumbbell | 100/70lbs - 45/30kg

RX |
wallball | high target
Dumbbell | 80/55lbs - 35/25kg

INT |
wallball | regular height
Dumbbell | 50/35lbs - 22.5/15kg

NOTES:
X Score = total time including Rest
X We are looking for negative Splits - try to increase pace from round to round
X Choose a challenging weight on the DB - you should be able to move the weight in fairly
quick Singles - choose accordingly
X If you don't have a bike erg - use an assault bike

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

E. ACCESSORY
Front Squat ©
D Set 1-5 reps Q 60%
D Set 2 - 5 reps © 65%
D Set 3 - 5 reps Q 70%
D Set
4 - 5 reps
© 70%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

O F. CURLS FOR THE GIRLS

TABATA
4 ROUNDS OF
20s DB Gunhold
10s Rest
20s Push-Ups
10s Rest
20s DB Bicep Curls
10s Rest
20s Bottom of Push-Up Hold
10s Rest

NOTES:
x Quality reps

SCALING
15s ON / 15s OFF

Videos
Push-Up ©
Dumbbell Gun Walk ©
Dumbbell Bicep Curl ©
Bottom of Push-Up Hold ©

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LU Timeline Feed Calendar tourGym « Q maQ6-
OCTOBER 2022

Saturday, Oct 8, 2022 © Backio Today

0 fJ water Cooler A

50
(O mo athiete

©
© LogResult :E Leaderboard

;$9 :©O :©O5©

s piel:yYZ. (U 4
a Do obejrze... _ Udostępnij

©- Obejrzyj w EBYoube

4» Warm Up
Q

View Warm Up

© A. DEADLIFT
©

Every 2 minutes, for 10 minutes (5 sets):

3 Deadlifts ©
Loads per set (by %): 50, 50, 50, 55, 55
© ©

*3 Sec Pause at each point

Just above the floor
Below Knee
Above Knee

NOTES:
X perform the pauses on all 3 reps
X Pauses only on the way up
X reset on the ground
x Starting from the ground - push the floor away 8 stop at your ankles for 3 sec - then
stop bellow your knees and above your knees for another 3s before you stand it up tall -
eccentric controlled 8 reset on the ground

«+ B. BENCH PRESS
Barbell Bench Press Q
m 4 sets of 2.2.2.2 reps © 80%
Rest as needed
Rest 20s between Reps
Rest as needed between Sets

NOTES:
X keep Rest between 2-3min
X perform 2 Bench Press - rerack the bar 8 rest for 20s - then go again
X Full Range of motion - bar needs to touch the chest

Ó C. TDG WEEKLY GRINDER

FOR MAX REPS
EVERY 3 MIN x 5 SETS
500/400m Row
+
MAX Burpee Box Jump Over 24/20”

REST 5 MIN

EVERY 3 MIN x 5 SETS

1.000/800m Bike Erg
+
MAX Alt. DB Power Snatches

REST 5 MIN

EVERY 3 MIN x 5 SETS

500/400m Ski Erg
+
MAX Toes-to-Bar

RX+ | 70/45lbs - 30/20kg

RX | 50/35lbs - 22.5/15kg
INT | 35/20lbs - 15/10kg

NOTES:
X Score = total Reps (burpees + snatches + pull-ups)
X There are 2 ways to approach this workout - go hard and accumulate as many reps
as possible until the 2:30min mark - then rest 30s before you start into the next
round
X Or treat every section as 15min AMRAP, work with a steady pace
X either way try to stay consistent throughout the whole workout
X If you don't have all machine - then just repeat one of them or go with 30/24 Cal
Assault Bike or a 400m Run

SCALING OPTION
Hanging Leg Raises
videos
Burpee Box Jump-Over ©
Alternating One-Arm Dumbbell Snatch ©
Kipping Toes to Bar ©
Hanging Leg Raise ©
Skierg ©
Row ©
Scoring
Reps (higher is better)

Ó D. GYMNASTIC ACCESSORY
ACCUMULATE IN AS FEW SETS AS POSSIBLE
60s Chin Over Bar Hold
60s L-Sit Hold
60s Ring Support Hold

SCALING OPTION
Tucked L-Sit Hold
Support Hold on a bar
Ring Row Hold

Videos
Chin Over The Bar Hold ©
L-Sit Hold ©
Ring Support Hold ©
Tuck L-Sit Hold ©
Ring Row Hold ©

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 tourGym « Q maQ6-

Monday, Oct 10, 2022 © Backto Today

fJ water Cooler A

9 (O mo athiete
© LogResult :E Leaderboard

TDG 101022 © 4
LJ Do obejrze... _ Udostępnij

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16 a Warm Up
View Warm Up

A. BACK SQUAT
D :0:©

Back Squat ©
D Set 1-8 reps © 65%
D Set 2 -8 reps Q 70%
D Set 3 — 6 reps © 80%
D Set 4 - 6 reps © 85%
Rest as needed
NOTES:
x Rest as needed
x only use a belt if needed
x try to engage your core as best as possible - big breath into your belly 8: brace your core
before you start the lift

© B. GYMNASTIC CONDITIONING
EVERY 20s x UNTIL 100 REPS
5 Toes-to-Bar

*|f you fall of pace - rest for1 minute and continue

RX+ | Every 158

INT | Until 60-80 Reps // 3-4 Reps/Set AND/OR Every 30s

NOTES:
X Score = total time
X this pace should be slightly faster than what you did in our tester
X once you can not finish the given reps within the 20s window anymore, rest for one
minute (3 intervals) and continue - if you still struggle drop Reps/Set
X keep note on your sets - we will repeat this in 2 weeks

OPTION
Hanging Leg Raises
Videos
Kipping Toes to Bar ©
Hanging Leg Raise ©
Scoring
Time (lower is better)

Ó C. METCON
FOR TIME
3 ROUNDS
2 Power Snatches 80%
6 Shuttle Runs

Rest
3 MIN

3 ROUNDS
4 Power Snatches 70%
6 Shuttle Runs

Rest
3 MIN

3 ROUNDS
6 Power Snatches 60%
6 Shuttle Runs

NOTES:
X Score = total time inclusive rest
X 1 Shuttle Run = 8m Out 8 8m back
X calculate percentages from your 1 RM Power Snatch
X fast Singles might be a good choice on the heavier bars

Videos
Power Snatch ©
Shuttle Run ©
Scoring
Time (lower is better)

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

D. ACCESSORY
Front Squat Q
D Set 1-5 reps Q 60%
D Set 2 - 5 reps © 70%
D Set 3 - 5 reps Q 75%
D Set 4 - 5 reps © 80%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

Ó E. BOULDER SHOULDERS
ACCUMULATE
100 Shoulder Taps

CHOOSE VARIATION (FROM HARD TO EASY)

Freestanding Shoulder Taps
wallfacing Shoulder Taps
Back to Wall Shoulder Taps
Shoulder Taps on Box
Bear Crawl Shoulder Taps

Videos
Freestanding Shoulder Taps ©
Wall Facing Handstand Shoulder Tap ©
Bear Crawl Shoulder Taps ©
Shoulder Taps On Box ©

OPTIONAL WORK CAPACITY PART // IDEALLY DONE IN A SECOND SESSION

Ó F. WORK CAPACITY
RUN CONDITIONING
40 Min easy Run
AT 0 MIN | 800m Q©5k pace
AT 10 MIN | 600m Q5k pace
AT 20 MIN | 400m Q5k pace
AT MIN 30 | 200m Q5k pace

NOTES:
X Score = total distance
X target heart rate is roughly 180 minus your age
X Start the workout with a 800m run at your 5k pace, then find an easy pace and try
to get your heart rate down - at the 10min mark start directly into the 600s - and so
on
X During the fast pace your heart rate will go up, try to bring your HR down by
focusing on your breathing

STIMULUS:
X Moderate Effort
X You're Breathing But Can Still Speak In Short Sentences
X Heart Rate Zone 3
X 70-80% Of Your Heart Rate Max

Scoring
Distance (higher is better)

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Your Gym v a maQ6-

Tuesday, Oct 11, 2022 © Backto Today

fJ water Cooler A

(O mo athiete
Q LogResult :E Leaderboard

3 TDG 111022 - (U - 4 R
- | 4|| . Do obejrze... _ Udostępnij

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a Warm Up
View Warm Up

A. SQUAT CLEAN
Every 3 minutes, for 15 minutes (5 sets):
1.1.1 Squat Cleans ©
Loads per set (by %): 65, 70, 75, 80, 85
*Rest 10-20s btw Singles

NOTES:
X 3 Single reps per set with 10-205 rest in between the reps
X Approach every lift the same
X Focus on a smooth catch - don't let the bar crush on you

+ B. PUSH PRESS
Every 2 minutes, for 10 minutes (5 sets):
3 Push Presses ©
Loads per set (by %): 75, ,, , X
NOTES:
X Start with 75% and build to a heavy Set of3
X Focus on a vertical Dip 8 Drive
X keep the bar in the center of gravity

Ó© C. METCON
FOR TIME
60/48 Cal Row
60 Wallball Shots

Rest
5 MIN

3 ROUNDS
20/16 Cal Row
20 Wallball Shots

RX+ | high target

RX 8: INT | 20/14lbs - 9/6kg

NOTES:
X Score = total time
X Set a good score in part1 8 then stick with it on part 2
X be strict about no-reps - if you miss the target, give yourselfa no rep - keep the
standard high
X fast transitions in part 2 are key

Videos
Row ©
Wall Ball Shots ©

Scoring
Time (lower is better)

Ó D. OH MY CORE
5 SETS
20-30s (weighted) Hollow Hold in GHD
Rest as needed

NOTES:
X weighted if possible
X keep a hollow body position - as soon as you loose the tension your set is over

SCALING OPTION
Hollow Hold

Videos
Hollow Body Hold ©
GHD Hollow Body Hold ©©

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4% The Box Programmin o published TDG Home Gym

© _ Wednesday, Oct 12, 2022 6 Back Todzy
O fJ water Cooler A

© (O mo athiete
Q LogResult :E Leaderboard

TDG 121022 © 4
.e Do obejrze... _ Udostępnij

© | o

© w Ua LUUN

O a Warm Up
View Warm Up

A. SNATCH
Every 2 minutes, for 12 minutes (6 sets):
2 Snatches Q 75-80% ©
*From blocks just above knee

NOTES:
x start from blocks or crash pads
X ifyou dont have blocks, you can also use a few plates or crash pads
X Performed as Singles
X No misses
X Try to make every rep look the same

Ó B. FUNCTIONAL BODYBUILDING // PULL

3 SUPERSETS
5-8 Strict Pull-Ups
*With 3s Pause Chin Over Bar
Rest 308
12-15 Dumbbell Pull Overs
Rest 90s

NOTES:
x Build in weight over the rounds
x Use a light weight for the Pull Overs

SCALING OPTION
Banded Pull-Up

Videos
Strict Pull-Up ©
Strict Banded Pull-Up ©
Dumbbell Pullover ©

O C. METCON
6 ROUNDS
90 SEC ON : 30 SEC OFF
24-20-16-12-8-4
Deadlifts
MAX Bar facing Burpees

RX*+ | 275/200lbs - 125/90kg

RX | 225/155lbs - 102/70kg
INT | 185/135lbs - 84/61kg

NOTES:
X Score = total Reps
X every round is 90s On, followed by 30s of Rest. In Round 1 perform 24 Deadlifts
and in the remainder of time accumulate as many Burpees as possible. Every round
the reps on the Deadlifts go down by 4
X Don't start out too hot - 30s is not a lot of rest - its totally okay if you don't get a
lot of burpees in round 1 - don't forget about the other 5 rounds
videos
Deadlift ©
Bar Facing Burpee ©

Scoring
Reps (higher is better)

O D.I LIKE BIG BUTTS

5 SETS
5-10 Glute Ham Raises
Rest as needed

NOTES:
X if needed use a resistance band to reduce load
X Perform negatives slow 8: controlled

NO GHD OPTION
5-10 Nordic Curls // 20 Banded Leg Curls
videos
Banded Leg Curl ©
Glute-Ham Raise ©
Nordic Hamstring Curl ©

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Timeline Feed Calendar YourGym Yv Qą m, A © © M

OCTOBER 2022

% - Thursday, Oct 13, 2022 © Backto Todzy

[U water Cooler A
SAT

w»
"JJ TDG Athlete

z
n
E
© Log Result := Leaderboard

ACTIVE RECOVERY // OPTIONAL

z
o
z
O A. ACTIVE RECOVERY
FOR QUALITY

—
m
=
AMRAP x 30 MIN
100m Row
200m Bike

(©
200m Row

m
o
400m Bike
400m Row

© :©:©
800m Bike
800m Row
1.600m Bike

*|N BETWEEN EVERY SET

SAT 5 Burpees over Rower

16 NOTES:
SUN X double distances on the machine from round to round
X FLow - 100m Row - 5 Burpees - 200m Bike - 5 Burpees - 200m Row - 5 Burpees -
6) 400m Bike - ...
MON x This is an easy recovery session - move at a slow and steady pace
x You can hold a conversation comfortably during the whole workout
x The focus of this session is to improve your movement quality and prepare your
body for the upcoming training sessions

B | TDG YOGA

TeBx
Videos
Burpee over the Rower 69

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 Your Gym v ą m, A © © v

= Friday, Oct 14, 2022 2 Backto Todzy

fJ water Cooler A

(O mo athiete
© © Log Result

TDG 141022 (U 4
.e Do obejrze... _ Udostępnij

16
Obejrzyj w EBYoube
si

a Warm Up
MON View Warm Up

A. BACK SQUAT
Back Squat ©
D Set 1- 10 reps © 60%
D Set 2 - 10 reps © 65%
D Set 3 - 8 reps © 70%
D Set 4 — 8 reps © 75%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

Ó B. POWER CLEAN
2 minutes for 12 minutes (6 rounds):
m 50 Double-Unders ©
© 1 Power Clean ©
© 2 Hang Power Cleans ©
RX+ | Drag or Heavy Rope
INT | 30-40 Double Under

NOTES:
x Start roughly at 60% of your 1 RM Power Clean
x Build in weight and finish with a heavy round
x Only increase the weight if you hit all the reps
x TC for Double Unders = 1 MIN
x Power Clean Pre Fatigue work

SCALING OPTION
50 Single Unders

Ó C. GYMNASTIC CONDITIONING
CHOOSE RING OR BAR MUSCLE UPS
4 ROUNDS
3-15 Muscle Ups
Rest 2 MIN

RX+ | Ring Muscle Ups

NOTES:
X Score = total Reps
X We are looking for consistent reps - tripple reps from last week // so if you did 4
reps every minute in last weeks session - then go for 4 Rounds x 12 reps
X I would recommend to stick with smaller sets with short rest in between

SCALING OPTION
Jumping Muscle Ups
(C2B) Pull-Up

Videos
Bar Muscle-Up ©
Muscle-Up ©
Jumping Bar Muscle-Up ©
Chest-to-Bar Pull-Up ©
Kipping Pull-Up ©

Scoring
Reps (higher is better)

Ó D. METCON
E minute for 20 minutes (10 rounds)
1ute 1

m 4 Dumbbell Thrusters © 22.5/15 kg ©

m 6 Kipping Toes to Bars ©
m 24 Double-Unders ©
Minute 2
m Row Max calories ©
RX | 50/35lbs - 22.5/15kg
INT | 35/20lbs - 15/10kg

NOTES:
X Open 20.2 intervals
X The main goal for this workout is to finish the Thruster, T2B 8. Dubs within the 60s
window - choose your pace on the rower accordingly
X if you don't know what pace to aim for, then start out easy 8 increase pace throughout if
possible
X if you struggle with that then just perform a recovery row in minute 2 - if it is still to
taxing reduce reps to 3/5/15

SCALING OPTION
Hanging Leg Raises

Additional Videos
Hanging Leg Raise ©

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

E. ACCESSORY
Front Squat ©
D Set 1-5 reps © 60%
D Set 2 -5 reps © 65%
D Set 3 - 5 reps Q 70%
D Set 4 - 5 reps © 70%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8: brace your core before you start a lift -
only breathe at the top

O F. CURLS FOR THE GIRLS

2 ROUNDS
21s Bicep Curls =
7 Curls from bottom to half
7 Curls fom halft to top
7 full reps

DIRECTY INTO
21s Push-Ups =
7 Wide Push-Ups
7 narrow Push-Ups
7 Push-Ups

SCALING OPTION
7 Push-Ups hands elevated on a Box
7 Push-Ups on knees
7 slow negative Push-Ups

NOTES:
x We are looking for unbroken Sets.

Videos
Push-Up ©
Diamond Push-Up ©
Wide Grip Push-Up ©
Dumbbell Bicep Curl 21s ©

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Feed Calendar Your Gym v ą m, A GQ 0 -

Saturday, Oct 15, 2022 QD Backto Today

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O (O mo athiete
Q LogResult :E Leaderboard

TDG 151022 ; (U 4
.ę un Do obejrze... _ Udostępnij
-

A
|6

Obejrzyj w EBYoube

a Warm Up
View Warm Up

Ó A. DEADLIFT
E Y 3 MIN x 4 SETS
5 Deadlifts ©65%

5 Seated High Box Jumps

NOTES:
X Score = 65% of your Deadlift
X Reset on the deadlifts
X Build in height on the Box Jumps
X Super Powerful combo // Fast 8: slow twitch

Videos
Seated Box Jump ©
Deadlift ©
Scoring
Weight (higher is better)

© B. BENCH PRESS
Every 2:30, for 10 minutes (4 sets):
8 Barbell Bench Presses ©
Loads per set (by %): 60, ,, X
NOTES:
X Start with 60% and build to a new 8 RM
X Do not bounce the barbell on your chest
X Full Range of motion - bar needs to touch the chest

Ó C. TDG WEEKLY GRINDER

FOR TIME
1.000m Run
5 Rounds of 'Cindy"
800m Run
4 Rounds of 'Cindy'
600m Run
3 Rounds of 'Cindy'
400m Run
2 Rounds of 'Cindy"
200m Run
1 Round of 'Cindy*

TC- 40min

Cindy =
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX+ | Wear a weightvest

OPTIONS
x1.25 distance Row/Ski
x2.5 distance Bike Erg

NOTES:
X Score = total time
X We are looking for quality reps, especially on the Air Squats 8: Push-Ups
X keep a consistent pace 8. work with the clock
X there is a 40min time cap

SCALING OPTION
Ring Row

Videos
Kipping Pull-Up ©
Push-Up ©
Air Squat ©
Ring Row ©

Scoring
Time (lower is better)

Ó D. WHERE IS MY GRIP
3 ROUNDS
1 MIN Passive Hang
DIRECTLY INTO
30m Farmers Carry Qheavy
Rest as needed

NOTES:
x The idea here is to accumulate the1 min of passive hang as fast as possible or
ideally unbroken
x then go directly into 30m Farmers Carry - choose a challenging weight
X you can also use fat grips to make the carries even more challenging for your grip
Videos
Passive Bar Hang ©
Farmers Walk ©

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© The Box Programmin Iso published TDG Home Gym

IM) Timeline Feed Calendar YourGym + Q maQ © -
OcToi

Monday, Oct 17, 2022 © Backto Today

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(O mo athiete
© LogResult :E Leaderboard

i
DG 171022 — R (U 24
|| . POJ ZUJ

Sg
z
=
0

Obejrzyj w EBYodube

a Warm Up
. +:D:Q©:©
View Warm Up

A. BACK SQUAT
Back Squat ©
D Set 1-8 reps © 65%
D Set 2 -8 reps Q 70%
D Set 3 — 6 reps © 80%
D Set 4 - 6 reps © 85%
Rest as needed
NOTES:
x Same Session as last week - this should feel slightly better than last week
x Rest as needed
x Try to not use a belt here - Breathe into your belly and brace your core before you start
the lift

ÓO B. GYMNASTIC CONDITIONING
ACCUMULATE AS FAST AS POSSIBLE
3 ROUNDS
5.5.5.5.5.5.5.5 Toes-to-Bar (40 Reps per round)
Rest1 MIN

INT | 3-4 Reps

NOTES:
X Score = total time
X use the same rep scheme as last week
X Rest between reps only as long as needed
X try to keep all 3 rounds consistent

SCALING OPTION
Hanging Leg Raises
Videos
Kipping Toes to Bar ©
Hanging Leg Raise ©

Scoring
Time (lower is better)

Ó C. METCON
7 SETS | FOR TIME
250/200m Row
3 Power Snatches
Rest/Work 1:1

RX+ | 185/135lbs - 84/61kg

RX | 155/105lbs - 70/48kg
INT | 115/80lbs - 52/36kg

NOTES:
X Score = total time (including rest)
X we did a super similar workout in week 1 of our cycle - but this time you get way
more rest, which means that you have to go harder on the row - this changes the
workout stimulus completely
X don't waster any time after the row, directly approach the bar
X Try to keep rounds consistent - maybe start a little easier than you think you
should 8 then increase from round to round
X the Power snatch should not be heavier than 80% of your 1RM - Scale accordingly

Videos
Row ©
Power Snatch ©

Scoring
Time (lower is better)

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

D. ACCESSORY
Front Squat ©
D Set 1-5 reps Q 70%
D Set 2 - 5 reps © 75%
D Set 3 - 5 reps Q 80%
D Set 4 - 5 reps Q 85%
Rest as needed
NOTES:
x Rest as needed
x Try to not use a belt here - breathe into your belly 8: brace your core before you start a
lift - only breathe at the top

O E. BOULDER SHOULDERS
1 ROUND | FOR QUALITY
with a light gymnastic band
10 Face Pulls
10 upright rows
10 pull-aparts
10 Y's
10 T's
*AlL reps with a 5s negative

NOTES:
X keep your shoulders healthy
X rest as needed

Videos
Banded Face Pull ©
Banded Upright Row ©
Band Pull Apart ©
Banded Y Raise ©
Banded T's ©

OPTIONAL WORK CAPACITY PART // IDEALLY DONE IN A SECOND SESSION

Ó F. WORK CAPACITY
RUN CONDITIONING
3 ROUNDS
600m Run Q5k pace
Rest 60s
600m Run Q5k pace
Rest 60s
600m Run Q5k pace
Rest 3 MIN

NOTES:
X Score = total time
X all sets performed at your 5k pace

STIMULUS:
X Hard Effort
X You're Breathing Hard
X Heart Rate Zone 4
X 80-90% Of Your Heart Rate Max

Scoring
Time (lower is better)

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 jm
:© :© O sq
Tuesday, Oct 18, 2022 ©D Backto Today
fJ water Cooler A

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Q LogResult iz Leaderboard

TDG 181022 (U 4
Do obejrze... _ Udostępnij
16

G© ©
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- |

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4» Warm Up
:© :©
View Warm Up

A. SQUAT CLEAN
Every 2 minutes, for 12 minutes (6
1.1 Squat Cleans ©
23 Loads per set (by %): 70, 75, 80, 85, 87, 90
*Rest 10-20s btw Singles

NOTES:
©

X 2 Single reps per set with 10-205 rest in between the reps
X Approach every lift the same
X Focus on a smooth catch - don't let the bar crush on you

+ B. PUSH PRESS
Every 2 minutes, for 10 minutes (5 s
3 Push Presses ©
©90% of last weeks heaviest Set

NOTES:
X Use 90% of last weeks 3 RM
X Focus on a vertical Dip 8: Drive
X keep the bar in the center of gravity

O C. METCON
VERY 5 MIN x
30 Wallball Shots
20 Alt. DB Power Snatches
10 Shuttle Runs

RX+ | 70/50lbs - 30/20kg 8: high wall ball target

RX | 50/35lbs - 22.5/15kg
INT | 35/20lbs - 15/10kg

NOTES:
X Score = total time (rest not included)
X keep track of your split times 8 try to stay consistent
X 1 Shuttle Run = 8m Out 8 8m back
X Aim for 3min rounds
X There is a 4min cap per round

Videos
Wall Ball Shots ©
Alternating One-Arm Dumbbell Snatch ©
Shuttle Run ©

Scoring
Time (lower is better)

O D. 0H MY CORE
3-4 ROUNDS
20m Suitcase Carry
60sec Forearm Plank
20m Suitcase Carry
Rest 60s

NOTES:
X Start first round the right arm and next round with the left arm
X Keep your body in a straight line
X Go heavy on the Carries

Videos
Kettlebell Suitcase Carry ©
Forearm Front Plank ©

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[7) Timeline Feed Calendar YourGym + Q maQ © v
OCTOBER 2022

"© _ Wednesday, Oct 19, 2022 -D Backto Today

© O f) Water Cooler A
FRI

(O mo athiete
© LogResult :E Leaderboard

4x [DG 191022 (U 4
|) a Do obejrze... _ Udostępnij

:'© 0
| I.

| |

r=
"
| >

8 ©
5m
La

Obejrzyj w EBYoube

4» Warm Up
View Warm Up

— A. SNATCH
SUN Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Power Snatch + Hang Snatch Q 75-80%
NOTES:
MON X Perform all Sets ©75-80%
X Perform complex unbroken
X keep the bar close on the snatch pull
©

X slightly internally rotated clbows will help you with that (clbows pointing to the outside)
X Hang = above knee

Additional Videos
Snatch Pull ©
Hang Power Snatch ©
Hang Snatch ©

Ó B. FUNCTIONAL BODYBUILDING
2 ROUNDS
9 Bench Presses 60%
3 (legless) Rope Climbs
6 Bench Presses 70%
2 (legless) Rope Climbs
3 Bench Presses 80%
1 (legless) Rope Climbs
Rest 4 MIN

NOTES:
X Score = total time including rest
X Choose between legless and regular Rope Climbs
X you can also do one legless RC per round and then accumulate the other reps with
regular ones

SCALING OPTION
9/6/3 Rope Pulls
9/6/3 Strict Pull-Ups

Videos
Strict Pull-Up ©
Legless Rope Climb ©
Rope Climb ©
Rope Pull ©
Barbell Bench Press ©

Scoring
Time (lower is better)

O C. OPEN 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for Time:
m Deadlift © 102/70 kg ©
© Bar Facing Burpee ©
Time Cap: 10 minutes
TC - 10min

RX+ 8 RX | 225/155lbs - 102/70kg

INT | 185/135lbs - 84/61kg

NOTES:
X Score = total time
X if you don't finish within the cap then choose hit the time cap and enter your reps, lets
try to keep the leaderboard clean
X Don't start out too hot
X Round 7-8-9-10-9-8-7 is the bulk of the workout - pace it accordingly
X Singles on the Deadlifts might be a good option, I saw a lot of really good athletes finish
the workout in sub 9min doing single reps all the way through

Ó D. I LIKE BIG BUTTS

3 SUPERSETS
10 Barbell Good Mornings
+
1 MIN weighted Plank Hold
Rest 905

NOTES:
X No need to go heavy here
X Perform movements slow and controlled
X engage your core and squeeze your glutes on the Plank

videos
Barbell Good Morning ©
Forearm Front Plank ©

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Timeline Feed Calendar YourGym Yv Qą m, A © © M

OCTOBER 2022

© __ Thursday, Oct 20, 2022 Omara

[U Water Cooler A

©
SAT

"JJ TDG Athlete

SUN
© Log Result := Leaderboard

© 0
ACTIVE RECOVERY // OPTIONAL

O A. ACTIVE RECOVERY
FOR QUALITY
30 MIN Row // Bike // Ski

4
m
=
AT MIN X PERFORM
MIN 3 | 8/8 Single Arm Russian KB Swings

|
MIN 6 | 8/8 Goblet Lunges
MIN 9 | 8/8 Single Arm KB Hang Power Cleans

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NOTES:

© :©
X choose one machine and stick with it over the whole 30mins
X at min 3 stop 8 perform 8 KB Swings per Arm - then go on with the machine until
min 6 - repeat the same pattern for the whole duration - so at min 12 you do the
swings again
SAT x This is an easy recovery session - move at a slow and steady pace
x You can hold a conversation comfortably during the whole workout
23 x The focus of this session is to improve your movement quality and prepare your
SUN body for the upcoming training sessions

B | TDG YOGA

5 MIN EOWER' BODY FEÓW

tu MIN LOWER BODY

TEK

Videos
Single Arm Russian Kettlebell Swing ©
Goblet Hold Skater Lunges ©
Single Arm Kettlebell Hang Clean ©

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OCTOBER 2022

SAT Friday, Oct 21, 2022 <Q BacktoTodzy

O [J water Cooler A

(O mo athiete
© LogResult :E Leaderboard

DG 211022 $ © 4
l] |] Do obejrze... _ Udostępnij

[i > .

a
Obejrzyj w EBYouube

4» Warm Up
View Warm Up

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

A. BACK SQUAT
Back Squat ©
D Set 1-8 reps © 65%
D Set 2 - 8 reps Q 70%
D Set 3 — 8 reps Q 75%
D Set 4 — 8 reps © 80%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8 brace your core before you start a lift -
only breathe at the top

© B. POWER CLEAN
POWER CLEAN BATTERY
EVERY 20s x 12 SETS
1 Power Clean ©60%

Rest1 MIN

EVERY 20s x 9 SETS

1 Power Clean ©70%

Rest1 MIN

EVERY 20s x 6 SETS

1 Power Clean ©80%

Rest1 MIN

EVERY 20S x 3 SETS

1 Power Clean ©85%

NOTES:
x Score = heaviest weight (85% of your Power Clean)
x the percentages are just a rough guideline
x Keep your setup the same for every lift
x Stay close to the bar in between reps
X go under the bar 8 avoid jumping wide

Videos
Power Clean ©

Scoring
Weight (higher is better)

Ó C. GYMNASTIC CONDITIONING
CHOOSE RING OR BAR MUSCLE UPS
EVERY 60s UNTIL FAILURE
1-5 Muscle-Ups

RX+ | Ring Muscle Ups

Cap = 15 Rounds

NOTES:
X Score = total Muscle Ups
X Repeat from 2 weeks ago - use the same rep scheme 8 try to accumulate more
rounds
X Choose a rep scheme which allows you to hit at least 10 rounds - 25% of your Max
unbroken set is perfect for that
X keep reps consistent over all rounds - as soon as you fail to complete the given
reps within the 60s window the workout is over
X If you fail before 10 rounds - rest for another 1-2 min and go again until you reach
10 rounds
X do not accumulate more than 15 rounds
X ideally sets are performed unbroken

SCALING OPTION
Jumping Bar Muscle Up
(C2B) Pull-Ups

Videos
Bar Muscle-Up ©
Muscle-Up ©
Jumping Bar Muscle-Up ©
Chest-to-Bar Pull-Up ©
Kipping Pull-Up ©

Scoring
Reps (higher is better)

Ó D. METCON
EVERY 10 MIN x 3 SETS
200m Run
9 Sandbag Cleans
200m Run
6 Sandbag Cleans
200m Run
3 Sandbag Cleans

RX+ | 150/100lbs - 70/45kg

RX | 120/80lbs - 55/40kg
INT | 100/60lbs - 45/30kg

NOTES:
X Score = total time (no rest included)
X Keep track of your split times
X bring the sandbag or D-ball from the ground to your shoulder - knees, hips 8
shoulder are on one line - then drop the sandbag in front of you - sandbag over
shoulder is not allowed

NO SANDBAG OPTION
12/9/6 Reps
Dual KB Cleans

RX+ | 32/24kg
RX | 24/16kg
INT | 16/12kg
Videos
Sandbag/D-Ball Power Clean ©
Dual Kettlebell Power Clean ©

Scoring
Time (lower is better)

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

E. ACCESSORY
Front Squat ©
D Set 1- 5 reps Q 60%
D Set 2 - 5 reps © 65%
D Set 3 - 5 reps Q 70%
D Set 4 - 5 reps © 70%
Rest as needed
NOTES:
x Rest as needed
x Do not use a belt here - breathe into your belly 8 brace your core before you start a lift -
only breathe at the top

© F. CURLS FOR THE GIRLS

2 ROUNDS
30s DB Gun Hold
DIRECTLY INTO
Max DB Hammer Curls

INTO
30s Bear Crawl Shoulder Taps
DIRECTLY INTO
Max Push-Ups

Rest
2 MIN

NOTES:
x Use the same DBs for both movements
x Do not go to heavy here - we are looking for 10+ reps on the curls
X Quality reps on the Push-ups

Videos
Push-Up ©
Dumbbell Gun Walk ©
Dumbbell Hammer Curl ©
Bear Crawl Shoulder Taps ©

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[7) Timeline Feed Calendar YourGym + Q maQ © v
OCTOBER 2022

«« - Saturday, Oct 22, 2022 -D Backto Today

O [J water Cooler A

:©
(O mo athiete

(©
© LogResult :E Leaderboard

5©
Ja PIEZZĄTYZJ m p
Sa (U A
m_mag

© © :©
|
||

© Obejrzyj w EBYoulube

4» Warm Up
:© :©
View Warm Up

© A. DEADLIFT
Every 2 minutes, for 10 minutes (5 sets):
5

3 Deadlifts © 65% ©
*3 sec eccentric/negative
© :©

NOTES:
X Reset on ground
X Touch 8 go is not allowed
X don't use a cross grip here - try to use the hook grip
X be strict on the 3s lowering to the floor

© B. BENCH PRESS
Barbell Bench Press ©
m 4 sets of 3.3 reps © 82%
Rest as needed
Rest 20s between Reps
Rest as needed between Sets

NOTES:
X keep Rest between 2-3min
X perform 3 Bench Press - rerack the bar 8 rest for 208 - then go again
X Full Range of motion - bar needs to touch the chest

Ó C. TDG WEEKLY GRINDER

THE OTHER SPRINT ERGATHLON
FOR TIME
2.000m Ski Erg
EVERY MIN PERFORM
15 Double Under

Rest 4 MIN

4.000m Bike Erg

EVERY MIN PERFORM
6 Box Jump Over 24/20”

Rest 4 MIN

2.000m Row
EVERY MIN PERFORM
4 Burpees over Rower

NOTES:
X Score = total time including rest
X at the start of the workout and every 60s stop working on the machine and
perform the given reps on the Double Under, Box Jumps 8 Burpees
X if you just learned Double under then stick with a number you are confident to hit
in less then 15s

SUBSTITUTES
1.600m Run
120/96 Cal Assault Bike

SCALING OPTION
Single Under

videos
Double-Under ©
Single Under ©
Box Jump Over ©
Burpee over the Rower ©

Scoring
Time (lower is better)

Ó D. GYMNASTIC ACCESSORY
FOR QUALITY
ALT. EMOM x 4 MIN
MIN1 | 20-30s Ring Support
MIN 2 | 10-12 Ring Rows

ALT. EMOM x 4 MIN

MIN1 | 20-30s Bottom of Ring Dip Hold
MIN 2 | 20-30s Ring Row Hold

NOTES:
x Focus on perfect form

SCALING OPTION
x Support the Ring Support and Bottom of Ring Dip Hold if needed

Videos
Ring Support Hold ©
Ring Row Hold ©
Ring Row ©
Bottom of Ring Dip Hold ©

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IM) Timeline Feed Calendar YourGym + Q maQ © v
OCTOBER 2022

Monday, Oct 24, 2022 4D Backto Todzy

e(
O fJ water Cooler A

©
o
(O mo athiete

j
© LogResult :E Leaderboard

0:- 0:0
< „IDG 241022 -
wę A (U A
SLEMLAJ

|4

Sg
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:© :© =
a

g Obejrzyj w EBYoube

4» Warm Up
© :©
View Warm Up

A. BACK SQUAT
Back Squat ©
D Set 1-8 reps © 65%
D Set 2 - 6 reps © 75%
©)

D Set 3 — 4 reps © 85%

D Set 4 - 4 reps © 90%
Rest as needed
©

NOTES:
x Rest as needed
x only use a belt if really needed
x breathe into your belly 8: brace your core before you start a lift - only breathe at the top

Ó B. GYMNASTIC CONDITIONING
EVERY 20s x UNTIL 100 REPS
5 Toes-to-Bar

*|f you fall of pace - rest for1 minute and continue

RX+ | Every 12-15S

INT | Until 60-80 Reps // 3-4 Reps/Set AND/OR Every 30s

NOTES:
X Score = total time
X Retest from 2 weeks ago - if you complete all 100 reps without missing a round -
then try to go every 12-158 - this is super quick tho!
X once you can not finish the given reps within the 20s window anymore, rest for one
minute (3 intervals) and continue - if you still struggle drop Reps/Set
X keep note on your sets - we will repeat this in 2 weeks

OPTION
Hanging Leg Raises

Videos
Kipping Toes to Bar ©
Hanging Leg Raise ©

Scoring
Time (lower is better)

O C. METCON
For Time:
© Row 30 calories ©
m 20 Burpee Box Jump Overs 24/20 inches ©
© 10 Power Snatches © 70/48 kg ©
RX+ | 185/135lbs - 84/61kg
RX | 155/105lbs - 70/48kg
INT | 115/80lbs - 52/36kg

NOTES:
X Score = total time
x Quarter Final Workout from 22
X We worked a lot on moderately heavy Snatches over the last couple of weeks
X fast Singles are the way to go here, stay close to the bar 8: try to grab the bar with both
hands at the same time

OPTIONAL ACCESSORY PART // DO THIS DIRECTLY AFTER THE BACK SQUATS (A)

D. ACCESSORY
Front Squat ©
D Set 1- 5 reps Q 70%
D Set 2 - 4 reps © 80%
D Set 3 - 3 reps © 85%
D Set 4 — 3 reps © 90%
Rest as needed
NOTES:
x Rest as needed
x Only use a belt when needed
x breathe into your belly 8: brace your core before you start a lift - only breathe at the top

Ó E. BOULDER SHOULDERS
5 REPS PER ARM
1 Turkish Get-Up
+
2 Single Arm KB Overhead Squats
+
3 KB Windmills

NOTES:
x Rest as needed
x No need to go super heavy
x focus on proper positions

Videos
Turkish Get-Up ©
Single Arm Kettlebell Overhead Squat ©
Kettlebell Windmill ©

OPTIONAL WORK CAPACITY PART // IDEALLY DONE IN A SECOND SESSION

Ó F. WORK CAPACITY
RUN CONDITIONING
3 ROUNDS
600m Run Q3k pace
100m Recovery
400m Run Q3k pace
100m Recovery
200m Run Q3k pace
100m Recovery
Rest 3min

NOTES:
X Score = total time
X Your 3k pace is roughly 5-10% faster than your 5k pace
X Recovery = walk/easy jog - you should be able to finish 100m in 60s
X keep efforts consistent

STIMULUS:
X Hard Effort
X You're Breathing Hard
X Heart Rate Zone 4
X 80-90% Of Your Heart Rate Max

Scoring
Time (lower is better)

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