TheBox

✖️ BUILDING BETTER ATHLETES.
✖️ FOLLOW FOR DAILY WODS.
⇣ TRY OUR PROGRAM FOR FREE.

27/06/2026

How many rounds can you accumulate?

The 30-seconds of rest allow you to push the pace a but more than usual.

Go fast & recover quickly
——
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

26/06/2026

This is what a full day of training on our TDG athlete track looks like ⏭️
——
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

26/06/2026

Good one from today’s TDG programming.

Try to keep rounds sub 4-min!
——
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity
—

24/06/2026

Spicy EMOM Club from yesterdays TDG Programming

EMOM x 25 MIN
MIN 1 | MAX Shuttle Runs
MIN 2 | MAX Double Under
MIN 3 | MAX Wallwaks
MIN 4 | MAX Cal Ski Erg
MIN 5 | Rest

BUT, every round the work/rest domain changes:

RND 1: 60-sec ON / 00-sec OFF
RND 2: 50-sec ON / 10-sec OFF
RND 3: 40-sec ON / 20-sec OFF
RND 4: 30-sec ON / 30-sec OFF
RND 5: 20-sec ON / 40-sec OFF 
So, start out easy and increase the pace from round to round.

——
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

24/06/2026

too early for some 26.3 intervals?
----
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

23/06/2026

How many T2B can you get?

Start the first 90-second window with 21 Deadlifts, then in the remainder of the time accumulate as many t2b as possible.

Rest 30-sec in between Sets

Every set the deadlifts go down by 3-reps, which essentially means that you should get more time on the t2b.
——
New 12 week strength cycle starts now 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

22/06/2026

New 12 week strength cycle starts today 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

22/06/2026

Good one from day one of our new ‘The Grind’ Cycle.

How many reps can you accumulate?
——
New 12 week strength cycle starts today 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

21/06/2026

Our new 12 week strength cycle starts today ⬇️

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

In the first 4 weeks we will use an adjusted 5-3-1 progression.

Leave at least 1 rep in the tank on set 3.

Keep track of your reps/loads / we will build on that

Starting into a 4 week t2b progression with the goal to improve our capacity on bigger sets

Perform one max effort set (this will be our tester)
Then perform 2 more sets @50% of max effort set
& finally 4 sets @25% of max effort set
Only rest as long as needed to keep sets unbroken

Example / max = 40 Reps
Then 2x 20 & 4x10

If max is above 50 / calculate sets with 50
If max is below 20 / do 2 sets of 1min on / off & 4 sets of 30sec on / off

This one is inspired from one of this years quarterfinal workout

Use two 22.5/15kg dumbbells and aim for consistent reps

If you dont have muscle ups yet, scale down to C2B Pull-Ups

Never skip your accessories - all trainings days come with an optional strength finisher

Mondays focus = cant feel my legs

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

21/06/2026

Tag your fav workout buddy and give this team workout a try.

Split work as needed / only one person working at a time
——
New 12 week strength cycle starts on Monday 💪

Sign up now for ‚thedailygrind‘ program & get 2 weeks for free via the link in our bio 🔥

DETAILS ⚡️
MON | Back Squat
TUE | Power Sn**ch / Push Strength
WED | Clean & Jerk / Pull Strength
FRI | Front Squat / Sn**ch
SAT | Deadlift / Bench Press

Each training day includes an optional strength & engine part (competitor only)

What you will get out of of the program
⚡️ 12 week structured progressions
💪 build a strong foundation
🔥 improve aerobic capacity
🤸‍♀️ increase your Gymnastic Capacity

Adresse

Auf Der Hub 32
Ittersbach
76307

Webseite

http://www.theboxprogramming.com/

Benachrichtigungen

Lassen Sie sich von uns eine E-Mail senden und seien Sie der erste der Neuigkeiten und Aktionen von TheBox erfährt. Ihre E-Mail-Adresse wird nicht für andere Zwecke verwendet und Sie können sich jederzeit abmelden.