TXT PROGRAMMING6/15/26 - 6/20/26STRENGTH WEEK: #1 & FIT TEST

TXT PROGRAMMING
6/15/26 - 6/20/26
STRENGTH WEEK: #1
HEY TXT COMMUNITY!!
Monday is the first day of the 10 week strength challenge. We have a fit test for ALL classes on Monday. 
Have a wonderful week!
Christa B


MONDAY
    0-10    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): You are breathing noticeably but can easily maintain a full conversation.
• RPE 6–7 (Vigorous): Exercise gets tough. Breathing is labored, and you can only speak in short phrases or a few words at a time.
• RPE 8–9 (Very Hard): Heavy breathing, high heart rate, and talking is impossible.
• 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

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

12 to 20 lbs for beginners and 25 to 45 lbs for those with lifting experience

1. DEADLIFT TEST: 1 MIN MAX REPS

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
    

TUESDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP: 5 Min AMRAP
3 Inch worm to scorpion
3/3 Quadraped T-spine rotation
3 hindu pushup
20 jump jack
10 ball slam
  
10-25   Vertical press Strength 3 rounds weight should be light enough to make it through 3 rounds in 15 min. If you are constantly resting it is too challenging. 
3 Rounds
10 DBL KB WIDE Strict Shoulder Press(weight should be hard to press by the 6th rep)
10 DBL KB NEUTRAL Strict ShoulderPress (NARROW PRESS)
10 KB BICEP CURL + SHOULDER PRESS
10 TRX TRICEP EXT

25-45    WOD *THE SUBE* 20MIN CUTOFF
 go light make this fast
GUIDELINES
X = cardio  BEG: 50 jump jack, INT: 75 jump rope, ADV: 20 DBL UNDER


WOD:
X
10 Goblet thrusters (KX 35w/53m)
X
20 push ups 
X
30 goblet squats (KX 35w/53m) 
X
40/40 bicycles (per leg)
X
25/25 SNATCH (KX w15/m20) (MOD: TWO HAND OR ONE ARM SWING)
X
40/40 bicycles (per leg)
X
30 goblet squats 
X
20 push ups 
X
10 Goblet thrusters 
X


AND 5 MIN LE STRETCH! DAS IT!  


WEDNESDAY
    0-15     Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 Rounds
10 Dead Bugs
10 glute Bridge
10 Kb Swing
50 Jump Rope
1 short run or row


    15-25min    Core Strength
3 rounds 40 sec on//20 sec of Jump Jack or Jump Rope
Stacking Plank or Plank Shoulder Taps
Seated Halo Alternate sides
Hollow body Hold
KB Dead Bug
 
25-45     WOD (20 min time cap)
REPS: 3-6-9-12-15 (FINISHED WHEN YOU FINISH 15 REPS)
MTN CLIMBERS (DBL THE REPS)
12 CAL ROW (CAL STAY THE SAME) 
LATERAL BOX OVERS (MOD: HOP OVER MAT)
50 JUMP ROPE (REPS STAY THE SAME) (KX: 10 DBL UNDER) (MOD: JUMP OR STEP JACK)


  AND 5 MIN LE STRETCH! DAS IT!


THURSDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 3 ROUNDS 20 sec on/ 10 sec off
TRX HAMSTRING CURL or HAMSTRING CURL ON THE BALL
TRX ROW
BALL SLAM or BATTLE ROPE




    10-30 min    Lift Strength 20 min RTR TO WARM UP AND FIND YOUR WORKING WEIGHT. FIRST DO SUITCASE DEADLIFT AND THEN TEMPO ROMANIAN DEADLIFT.


DBL KB Suitcase Dead-lift
3 sets x 8 reps
Touch and go reps, :3 tempo lowering the KBs to the floor.

SINGLE KB Tempo Romanian Dead-lift
3 sets x 10 reps
3210(:3 down, :2 pause in lowest position, up FAST, no stopping at the top.)

30-45 REPS 5-10-15-20-15-10-5
SUMO DEADLIFT
SIT UP
BALL SLAM
TRX MUSCLE UP

AND 5 MIN LE STRETCH! DAS IT!
  
FRIDAY
    0-10    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
Warm Up: 8 Rounds 20/10 (4MIN)
TRX Y
Burpee




    10-25min    HORIZONTAL ROW (Make sure shoulders are packed and lats are activated) THIS TAKES 15 MIN
3 ROUNDS 45 sec ON/15 Sec OFF (PRO TIP:STAGGER CLASS)
Tempo TRX Row Tempo (3 up, 3 pause, 3 down, 0 at bottom)
KB Lawn Mower Row R (MODIFY HAND SUPPORT ON WALL)
KB Lawn Mower Row L
TRX Power Pull R
TRX Power Pull L

 
    25-45     WOD: 20 min cutoff
5/5 GOB Lunges (KX 35W/ 53M)
20 Wall Ball (KX 15W/20M)
15/15 One Arm Swing (KX 35W/ 53M)
20/20 GORILLA ROW (KX DBL KB 35W/ 53M)
50 Burpees (MOD: hands elevated on box)
20/20 GORILLA ROW (KX DBL KB 35W/ 53M)
15/15 One Arm Swing  (KX 35W/ 53M)
20 Wall Ball (KX 15W/20M)
5/5 GOB Lunges (KX 35W/ 53M)


AND 5 MIN LE STRETCH! DAS IT!


SATURDAY 
    0-15    Isolated Mobility, Compound Mobility, Movement Patterning/Technique, 
WARM UP:  6 MIN EMOM
ODD: 10 BOOT STRAPPERS & BUTT KICKERS 
EVEN: 10/10 CLAM Then GLUTE BRIDGE HOLD THE REMAINDER OF MIN


    15-30 min   Squat Strength Time for tempo!! RTR to warm up for your squats. Once you find your working weight then do the tempo squat completely and then do HEAVY GOBLET SQUAT. 
Do not super set. 


Tempo Goblet squat
3 sets x 8 reps
3330(:3 down, :3 pause, :3 up, :0 at the top.) 60-90sec  rest between each set.

HEAVY Goblet Squat and quick rest
3 sets x 10 reps
No tempo, but keep rest at :60-:90sec
 
30-45 WOD: 15 MIN CUTOFF
BEG: 2 LAPS, INT: 3 LAPS, ADV: 4 LAPS (250m per lap)
50 Kettle Bell Swings (KX 35w / 53m)
50 Burpee (MOD: Hands or box an/or omit push up)
75 Body Weight Squats
75 Sit Ups
300 Jump Rope


AND 5 MIN LE STRETCH! DAS IT!