S&S 32kg to 40kg (4y)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 8:45. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.3
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.7
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:35. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4x)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 9:35. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.3
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.7
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 15:30. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (4w)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:20. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.4
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 13:30. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 minutes)

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.

PTTP modified (2c)

Warm-up: 

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.7
3: 230lb x 5,4,3,2: RPE 5.5
5: 230lb x 5,4,3,2: RPE 5.4
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,5: RPE 3.9
3: 55lb x 7,6,5,4: RPE 5.4
5: 55lb x 7,6,5,5: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (2b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.8
3: 230lb x 5,4,3,2: RPE 5.5
5: 230lb x 5,4,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,5: RPE 4.0
3: 55lb x 7,6,5,4: RPE 5.4
5: 55lb x 7,6,5,5: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (2a)

Warm-up: 

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.8
3: 210lb x 5,4,3,2: RPE 4.7
5: 230lb x 5,4,3,2: RPE 5.6
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,4: RPE 4.0
3: 50lb x 7,6,5,5: RPE 4.1
5: 55lb x 7,6,5,4: RPE 5.5
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x 3 (Rest 20 breaths between movements)

(~21 to 22 minutes)

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4v)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 8:25. RPE 6.6

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.4
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.6
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:45. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4u)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 9:20. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.3
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.7
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 16:00. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4t)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 9:40. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R, 40kg: 1L,1R x 3) RPE 5.4
3. (32kg: 1L,1R, 40kg: 1L,1R x 5) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 14:40. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

Royal Court

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 4.1

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.1

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 22:35 min. RPE: 5.6

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.

PTTP modified (1c)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.8
3: 210lb x 5,4,3,2: RPE 4.8
5: 230lb x 5,4,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,4: RPE 4.0
3: 50lb x 7,6,5,5: RPE 3.9
5: 55lb x 7,6,5,4: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (1b)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
1: 210lb x 5,4,3,2: RPE 4.9
3: 210lb x 5,4,3,2: RPE 4.8
5: 230lb x 5,4,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 7,6,5,4: RPE 4.0
3: 50lb x 7,6,5,5: RPE 3.9
5: 55lb x 7,6,5,4: RPE 5.4
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

PTTP modified (1a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
1: 190lb x 5,4,3,2: RPE 3.9
3: 210lb x 5,4,3,2: RPE 4.9
5: 210lb x 5,4,3,2: RPE 4.9
(Superset with:)
Side-press: (L/R)
1: 45lb x 7,6,5,5: RPE 3.7
3: 50lb x 7,6,5,4: RPE 4.0
5: 50lb x 7,6,5,5: RPE 4.0
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

Royal Court

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 20:20 min. RPE: 4.1

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.1

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 22:40 min. RPE: 5.6

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4s)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:50. RPE 6.7

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 13:30. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4r)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:30. RPE 6.8

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:35. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

S&S 32kg to 40kg (4q)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:55. RPE 6.7

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.0
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:20. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Royal Court

Q&D snatch protocol x 4 Series and
TGU x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 4.1

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.1

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 22:35 min. RPE: 5.6

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (8c)

Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.7
Day 3: 270lb x 5,4,3,2: RPE 8.0
Day 5: 270lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.8
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (8b)

Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 270lb x 5,4,3,2: RPE 8.1
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.9
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (8a)

Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 250lb x 5,4,3,2: RPE 6.8
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,4: RPE 6.8
Day 3: 60lb x 7,6,5,5: RPE 6.9
Day 5: 65lb x 7,6,5,4: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Q&D swings/push-ups x 3 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 20:20 min. RPE: 4.2

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.1

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 22:40 min. RPE: 5.6

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4p)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:45. RPE 6.7

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.7
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 13:50. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4o)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:55. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 17:10. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4n)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:40. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 14:00. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court/Q&D Test

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 18:25 min. RPE: 4.2

Day 2: Q&D 30-second Test
32kg SW/L = 20
32kg SW/R = 20
BW Power Push-up (20 sec) = 21
40kg Two-arm SW = 20
24kg SN/L = 15
24kg SN/R = 15

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 20:05 min. RPE: 4.8

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.4

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (7c)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 7.1
Day 3: 250lb x 5,4,3,2: RPE 7.0
Day 5: 270lb x 5,4,3,2: RPE 8.2
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,4: RPE 7.0
Day 3: 60lb x 7,6,5,5: RPE 7.0
Day 5: 65lb x 7,6,5,4: RPE 8.3
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (7b)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 7.2
Day 3: 250lb x 5,4,3,2: RPE 7.1
Day 5: 270lb x 5,4,3,2: RPE 8.2
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,4: RPE 7.1
Day 3: 60lb x 7,6,5,5: RPE 7.1
Day 5: 65lb x 7,6,5,4: RPE 8.3
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (7a)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.3
Day 3: 250lb x 5,4,3,2: RPE 7.2
Day 5: 250lb x 5,4,3,2: RPE 7.2
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.2
Day 3: 60lb x 7,6,5,4: RPE 7.1
Day 5: 60lb x 7,6,5,5: RPE 7.1
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 22:20 min. RPE: 4.2

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 24:15 min. RPE: 5.1

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 26:40 min. RPE: 5.7

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4m)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:20. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.0
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 13:50. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4l)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.4
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:05. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.1
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 13:30. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4k)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.4
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 7:20. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.1
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 14:55. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 21:05 min. RPE: 4.2

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 21:15 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 22:05 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (6c)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.2
Day 3: 250lb x 5,4,3,2: RPE 7.9
Day 5: 250lb x 5,4,3,2: RPE 7.9
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.8
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (6b)

Q&D swings/push-ups x 2 and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.2
Day 3: 250lb x 5,4,3,2: RPE 8.0
Day 5: 250lb x 5,4,3,2: RPE 7.9
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.9
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (6a)

Q&D swings/push-ups x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.3
Day 3: 230lb x 5,4,3,2: RPE 5.3
Day 5: 250lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.5
Day 3: 55lb x 7,6,5,5: RPE 5.5
Day 5: 60lb x 7,6,5,4: RPE 8.0
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 20:30 min. RPE: 4.2

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 23:45 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 23:50 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4j)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.4
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 9:15. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.4
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 15:45. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4i)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:45. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 17:30. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4h)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:50. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 18:00. RPE 6.2

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 19:40 min. RPE: 4.3

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 19:35 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 21:50 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (5c)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.3
Day 3: 250lb x 5,4,3,2: RPE 8.1
Day 5: 250lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.9
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (5b)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,3,2,1: RPE 5.3
Day 3: 230lb x 5,4,3,2: RPE 5.4
Day 5: 250lb x 5,4,3,2: RPE 8.2
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 55lb x 7,6,5,5: RPE 5.4
Day 5: 60lb x 7,6,5,4: RPE 8.0
(Rest 4 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

PTTP modified (5a)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Day 1: 230lb x 5,3,2,1: RPE 5.5
Day 3: 230lb x 5,3,2,1: RPE 5.4
Day 5: 250lb x 5,3,2,1: RPE 8.4
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.4
Day 3: 55lb x 7,6,5,5: RPE 5.4
Day 5: 60lb x 6,5,4,4: RPE 8.2
(Rest 3 minutes after BW pull-up x 5,4,3,2 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)