TXT PROGRAMMING09/14/26-09/19/26STRENGTH WEEK: #4

TXT PROGRAMMING
09/14/26-09/19/26
STRENGTH WEEK: #4
Hi TXT Trainers, Here’s Week 4 of your 10-week Kettlebell Strength & Conditioning programming. This is the last week before we go to lower reps and heavier weights.
Have a great time with class and may the wods be ever in your favor,
Christa B


MONDAY

0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes)
3 Rounds:
5 KB Dead Clean + Strict Press (light-moderate)
6 KB Romanian Deadlifts (slow tempo: 3 sec down)
5 Jump Squats (bodyweight, stick the landing)
10 Mountain Climbers (active core engagement)



15-30 Strength: Power Pull Focus (15 Minutes)
Run the rack to find your 8 rep working weight. 

4 Sets of 8 reps KB Double Clean + Front Squat 
Rest 45–60 seconds



30-45 WOD:
EMOM x 12 (Every Minute on the Minute): Alternate A & B
Odd Minutes: Complex A
3/3 KB Snatches
4/4 KB Russian Twists
5/5 KB Gorilla Rows 

Even Minutes: Complex B
2 rounds OF
3 Double KB Swings
2 Double KB Cleans
1 Double KB Thruster







TUESDAY
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional Warm-Up (5 Minutes)
3 Rounds:
6 TRX Rows
6 KB Halo to Reverse Lunge (light KB, alternate sides)
10 Scap Pull-Ups or Wall Slides
10-second Dead Hang (or Suitcase Carry if no bar or member has shoulder issue)



15-30 Strength: Vertical Pull (15 Minutes)
Tip:
Vertical pulling is about more than just getting your chin over a bar—it’s about owning your scapular position, mastering control, and developing true back strength.

4 Sets x 4 reps Tempo Eccentric Lower Pull-Ups or Banded Pull-Downs. Tempo is 3 sec down, then a controlled up or assisted pull up. Rest 45 seconds after each set


THEN 3 ROUNDS
20 seconds per side DBL KB Front Rack March (Anti-Rotation Core)
6/6 Half-Kneeling KB Single Arm Strict Press
6 reps KB Pullover in Glute Bridge position



30-45 WOD: 
15 MIN AMRAP – Complete as many rounds as possible:
3/3 KB Renegade Rows 
8 KB Sumo Deadlift High Pulls
50M DBL KB Farmer’s Carry (heavy KBs)
250 M Run







WEDNESDAY 
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, Functional  Warm-Up (8 Minutes) 1 round
1 min World’s Greatest Stretch (focus on hip extension + reach)
1 min 90/90 Hip Roll (seated on hips with knees bent)
30sec/30sec Half Kneeling Ankle Rocks (In half kneeling stance, push knee forward without lifting heel)
1 min Goblet Deep Squat Hold or TRX Deep squat Hold (open hips, prep for lunge depth)
1 min KB Deadbug (core + shoulder integration)



15-30 Strength: Loaded Lunge & Unilateral Core (15 Minutes)
Tip:
The lunge reveals imbalances we hide in squats. When we train single-leg strength, we build true resilience, balance, and power.

3 ROUNDS
6/6 KB Front Rack Reverse Lunge (Front rack stays tight—rib cage down, KBs anchored.)
20 steps Walking Lunge with Overhead DBL KB Carry 
8/8 Split Stance Romanian Deadlift (In split RDL: Hips hinge straight back, don’t rotate. Keep the torso upright—control the descent, power the return.)


30 - 45 WOD: 5 Rounds (3 minutes work, 30 sec rest):

3/3 DBL KB Clean to Front Rack Lunge (alternating)
8 Wall Balls
6 BOX JUMPS
Max KB Swings in remaining time (IF YOU HAVE REMAINING TIME IN THE 3 MIN)






THURSDAY
 0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Functional Warm-Up (5 Minutes)
2 Rounds:
3/3 KB Halos (light weight, smooth arc)
6 Half-Kneeling Overhead Press (light KB)
10 KB Deadlifts
20-second Tall Plank with Reach and touch wall or KB (alternating arms)


15-30 Strength: Strict Press (15 Minutes)
3 Rounds
6/6 KB Single-Arm Shoulder Press From half-kneeling to standing
8 reps Double KB Shoulder Press
6/6 Side Plank with Reach Under



30-45 WOD: 
15 MIN ASCENDING AMRAP. ADD 1 REP EVERY ROUND

6 DBL KB Push Press
6 KB High Pull to Goblet Squat
6 Burpees Over Box
50 JUMP ROPE (REPS STAY THE SAME)







FRIDAY  
0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique,
Mobility & Core Activation Circuit (2 Rounds – 20/10 (4 MIN)
Cat/Cow
KB Tall Kneeling Halos (light load) or standing (Brace Core)
Supine 90/90 Breathing (hands on ribs, nasal inhale, slow exhale)
Diaphragmatic Breathing w/ Deadbug Arm Reach



15 - 35 Strength Supersets (18 Minutes)
3 Sets of Each Superset, 45 sec work / 15 sec rest

3 ROUNDS 45 ON/15 OFF Superset A – Anti-Rotation & Carries

• A1. DBL KB Front Rack MARCH
  
  
  
• A2. DBL KB Farmers Carry
  
  
  

4 ROUNDS 45 ON/15 OFF Superset B – Loaded Core + Pressing

• B1. DBL KB Tall Kneel Press w/ Slow Lower (BRACE CORE)
  
  
  
• B2. Half-Kneeling KB Windmill (light KB) Alternate Sides each round
  
  
  

3 ROUNDS 45 ON/15 OFF Superset C – Ground Core + Shoulder Stability

• C1. KB Pullover + Hollow Hold or Glute Bridge Hold (light-moderate)
  
  
  
• C2. Plank with Shoulder Taps (slow & controlled)
  
  
  
  

WOD:10 rounds 20 min cutoff
5 SITUP
5 TRX L-SIT CHINUP
5 TOES TO BAR or KNEES TO NAVEL
150M ROW







SATURDAY 
0-15 Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm-Up 2 Rounds:
10 TRX Squat to Y Pull
10 Glute Bridge
3/3 Lateral Lunge
5/5 Box Step Ups (bodyweight)
20 Jumping Jacks


15 -30  Lift Strength SQUATS 15 MIN 
4 Rounds
           6-8 TEMPO Goblet Squat (3 Down/2 Pause/Explode Up)
          10/10 GOB Step Up (press through whole foot focus on glute)
          10 Sumo Squats w/ Pulse at the bottom


30-45 WOD 6-12-18-22-18-12-6
KB Swing
SA Clean to Thruster (SPLIT REPS ON SIDES)
Sit Up
TRX Jump Squat