TXT PROGRAMMING 08/17/26-08/22/26 STRENGTH WEEK: #10

TXT PROGRAMMING
08/17/26-08/22/26
STRENGTH WEEK: #10
Hi TXT Community,
This is the last week of the TXT 10 week strength challenge. Challengers will do a body fat and muscle% weigh in & FIT TEST. ALL TXTers get to test their 1 rep max this week. And then next week we will start a new strength cycle.
FRIDAY is a FIT TEST for everyone. Have fun re-testing your strength, speed & endurance. Tuesday is a double strength day. 
Have a wonderful week!!
Christa B



MONDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
20 Jump Jack
10/10 Banded row while holding plank
10 Boot strappers
20 Butt kickers
1 Lap side slides


    20-30    Vertical Pull Strength STRICT PULL-UPS
*****Have Members get into groups and break up the pull-ups, No kipping. (Side note: kipping is generally safest when clients can do 2-3 strict pull-ups*****
HOW IT WORKS:
You can choose to add weight to your pullup by using a weight belt at your hips OR starting with the easiest modification (TRX PULL UP or THICK BAND TO HELP.) Then add weight as you go down in reps or using thinner bands as you go up in reps. 

REP SCHEME: PULL UP REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight added weight or the hardest version of your pull up. 



30-45     WOD: 
3 Rounds:
10 Goblet Lunges (KX 35w/53m)
10 Burpees (MOD: HANDS ON BOX)
250m Run (MOD; ROW)

2 Rounds: 
12 V-ups (MOD: LEG LIFTS or LEGS UP TOE TOUCH) 
12 High Pulls (KX 35w/53m)
12 box jumps (modification: 10 high TRX jump squats or box step ups)(KX 20w/24m)

1 Round:
-8 TGU (4R/4L) (KX 35w/53m)




TUESDAY short warm up LONG STRENGTH 1st SQUAT THEN CHEST PRESS
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 5 MIN AMRAP
1 Lap right XWALK (TRAINER CHOOSES LAP DISTANCE)
1 LAP Left XWALK
5/5 Side lunge to Halo
3 Inchworm Scorpion 
5 TRX PUSH UP


  
10-30 20MIN   SQUAT: RTR  DBL KB SQUAT REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 
&
HORIZONTAL PRESS: RTR  DBL KB CHEST PRESS REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45    WOD:15 min time cap
REPS: 10-8-6-4-2-4-6-8-10
H.R. Push ups (MOD: HANDS ON BOX)
X5 D.U.  (50/40/30/20/10) or X10 Jump Ropes (100/80...20)
KB Swings (KX 35w/53m)
DBL KB Suitcase Lunges (KX DBL KB 25w/40m)
  


WEDNESDAY
    0-20     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 ROUNDS 20/10 alternate between exercises should be 4 min
Halo to Goblet press alternate sides
Inch worm to scorpion   


    20-30    Press Strength OA Strict Press  REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45    WOD: 4 Rounds:

• 50m Farmer Carry (KX DBL KB 53w/70+m)
• 15 Wall balls (KX 14w/20m) Men's Target: 10 feet to the center of the target.

Women's Target: 9 feet to the center of the target. BOTH with full depth squat.

• 12 KB Sit-ups + KB Press  (KX 35w/53m)
• 10 TRX Rows
• 50m Sprint

  
THURSDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
 Warm Up: 3 Rounds
30 Jump Rope
30 Battle rope in squat
10 frog hop ball slam
1 lap run 


    20-30    Lower Pull Strength - SUITCASE DEADLIFT REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


30-45  WOD: 3 Rounds: 
500m Run (BIIIG Lap, not small lap)(MOD: ROW)
10R/10L Snatches (KX 35w/53m) (MOD: OA SWING)
12 Pull-ups (MOD: Jumping pullups or TRX Pullups)
15 Ball Slams (KX 15w/20m)
Lap  Body weight traveling lunges (Distance trainers choice) 


  
FRIDAY
    0-20    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 5 MIN AMRAP
20 jump rope or jump jack
5/5 One arm strict press
10 TRX Push ups
20 touch jumps or squats if they do not want to jump
20 Glute Bridge 
5/5 reps of 90/90 hip roll


    10-45 min  STRENGTH TESTING TIME!! Please document your fit test. Describe how hard the exercise was, write down all of your results and rate each test result by RPE (Rate of perceived exertion) on a scale of 1-10 of how hard it was for you. Write down your reps, the weight you used and the form of the exercise you completed. You can document on your phone or on a piece of paper. 


RPE SCALE
During your fit test we will be using Rate of Perceived Exertion (RPE) . It is a subjective measure of how hard you feel your body is working, typically scored on a scale of 1 to 10. It acts as an autoregulation tool, allowing you to gauge your intensity based on how you feel on that specific day.How to Use RPE in a Fitness Test

• RPE 3–5 (Light to Moderate)
• RPE 6–7 (Vigorous): Exercise gets tough
• RPE 8–9 (Very Hard)
• RPE 10 (Maximum): It is too difficult to maintain good form and the weight is very challenging. 

 

1. CORE STRENGTH TEST: HOLD A PLANK 5 MIN CUTOFF

How to do it: Get into a forearm plank. Ensure your body forms a straight line from your head to your ankles, with your elbows directly under your shoulders.
The Goal: Hold the position with perfect form without letting your hips sag or rise. 

1. SQUAT TEST: 10 REP GOBLET SQUAT

Beginner: Women 18–26 lbs // men with 26–35 lbs.
Intermediate/Athletic: Women 31–40 lbs // men 40–53 lb.

1. LUNGE TEST: 1 MIN MAX REPS GOBLET OR SUITCASE FORWARD OR REVERSE LUNGE

Beginner: Women 18–26 lbs // men with 26–35 lbs.
Intermediate/Athletic: Women 31–40 lbs // men 40–53 lb.

1. LAWN MOWER ROW (HORIZONTAL PULL) TEST: 1 MIN MAX REPS ON RIGHT SIDE & 1 MIN MAX ON LEFT SIDE

Beginner: Women 18–26 lbs // men with 26–35 lbs.
Intermediate/Athletic: Women 31–40 lbs // men 40–53 lb.

1. PULL UP TEST: 1 MIN MAX REPS

Modify as needed and write down the version of pull up you completed and number of reps.

1. DBL KB CHEST PRESS TEST: 1 MIN MAX REPS

CHOOSE WEIGHT THAT YOU USED FOR THE 1st FIT TEST OR GO HEAVIER.
Women: 13–22 lbs 
Men: 26–35 lbs

1. DBL or SINGLE KB SHOULDER PRESS TEST: 1 MIN MAX REPS WITH DBL KB or 1 MIN RIGHT ARM & 1MIN LEFT ARM SHOULDER PRESS

CHOOSE WEIGHT THAT YOU USED FOR THE 1st FIT TEST OR GO HEAVIER.
12 to 20 lbs for beginners and 25 to 45 lbs for those with lifting experience

1. DEADLIFT TEST: 1 MIN MAX REPS

CHOOSE WEIGHT THAT YOU USED FOR THE 1st FIT TEST OR GO HEAVIER.
Use one kettlebell for your deadlift test. 
Choose your weight:

• Men
  For men, the recommended kettlebell weight is based on body weight as follows:
  • Up to 117 lbs: 53 lbs
  • 118–132 lbs: 62 lbs
  • 133–150 lbs: 70 lbs
  • 151–168 lbs: 80 lbs
  • 169–185 lbs: 88 lbs
  • 186–203 lbs: 97 lbs
  • Over 203 lbs: 106 lbs
• Women
  For women, the recommended kettlebell weight is based on body weight as follows:
  • Up to 122 lbs: 26 lbs
  • 123–158 lbs: 35 lbs
  • 159–194 lbs: 44 lbs

Over 194 lbs: 53 lbs


SATURDAY longer wod shorter warmup 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Warm Up: 3 Rounds 30/10
Leg scissors
6 Mtn climber + 2 plank jack over and over for time
90/90 hip roll




    15-25    Horizontal Pull Strength - LAWN MOWER ROW REPS 5,5,3,3,3,1,1
One rep should be the heaviest weight. 


25-45 WOD: THE PAIGE BENCHMARK !! 20 Minute AMRAP:
YES IT'S AN AMRAP TO PUSH YOUR LIMITS TRY FOR 2 ROUNDS or MORE!!


10R/10L Single-arm KB suitcase Deadlift (KX 53W/70+M)
12 Burpees (MOD: HANDS ON BOX)
14 Gob Squats (KX 35W/53M)
STAIR RUN ( OR SHORT RUN 100Mish RUN)
14 (7R/7L) SNATCH (KX 25W/40M) (MOD: OA SWING)
12 Plank Jacks (MOD: STEPJACK)
10 Pull Ups (KX NO BAND) (MOD: BANDED OR TRX PULL UP)

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