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)