TheBox

✖️ BUILDING BETTER ATHLETES.
✖️ FOLLOW FOR DAILY WODS.
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30/08/2026

Tomorrow‘s menu from Thedailygrind ⏭️
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Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

29/08/2026

Tag your fav teamie and give this partner workout a go

Switch after full rounds, so athlete a does 5 t2b and 5 thruster, then athlete b does the same - now add 5 reps to every movement

How far can you get?
——
Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

28/08/2026

Oh my grip 🔥

Can you get more than 20 t2b per set?

The rest in-between sets increases by 1-min after each set / this allows you to push a bit more than usual 🤝
——
New 4 week block just started 🚀

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

28/08/2026

On Wednesday’s we currently start with the workout into our session.  We do this to attack the workout fresh / learn to warm-up properly & it gives us the chance to get used to some heavier lifting straight after…

OPEN 26.2 PROGRESSION

2 SETS / FOR MAX REPS

AMRAP x 6 MIN
2 Lanes DB Overhead Walking Lunges
10 Alt. Snatches
10 Pull-Ups
2 Lanes DB Overhead Walking Lunges
10 Alt. Snatches
10 C2B Pull-Ups
2 Lanes DB Overhead Walking Lunges
10 Alt. DB Snatches
MAX Ring Muscle Ups

Rest 3-min in-between Sets

EVERY 60-SEC x 9 SETS
1 Clean & Jerk

SET 1 | 65%
SET 2 | 75%
SET 3 | 80%
SET 4 | 85%
SET 5 | 90% // RPE 9
SET 6 | 85%
SET 7 | 80%
SET 8 | 75%
SET 9 | 65%

*start this session 3-5-min after the metcon
**SET 5 = RPE 9 / definitely 1 more rep in the tank

HYPERTROPHY CLASSICS PULL

3 SETS
8 Dumbbell Bent over Rows with 1s pause at the top
Rest 30-sec
12-15 Banded Lat Pull Downs with 1s pause in bottom
Rest 90-sec

HYPERTROPHY CLASSICS PUSH

3 SETS
8 Incline Close Grip Bench Press with 2s eccentric
Rest 30-sec
12 Incline DB Flys
Rest 90-sec  

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work

26/08/2026

What a full day of training on the TDG athlete track looks like ⏭️
——
New 4 week block just started 🚀

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

26/08/2026

How many snatches can you get?
——
New 4 week block just started 🚀

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

25/08/2026

Good one for you to try 💪
——
New 4 week block just started 🚀

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

25/08/2026

Thus is a classic benchmark workout called ‘THE GHOST’

EMOM x 24 MIN
MIN 1 | MAX Calorie Row
MIN 2 | MAX Burpees
MIN 3 | MAX Double Under
MIN 4 | Rest

The original scoring is all reps do count the same / which means 1 double under is 1 rep & 1 burpee is 1 rep / there is nothing wrong with that - but you can literally go super easy on the row & burpees and still get a solid score when you push the double under.  to balance it out a bit - we did the following:

1 Calorie = 1 Rep / 1 Burpee = 1 Rep
BUT 5 Double Under = 1 Rep (so 100 Double Under = 20 Reps)

Here are some targets to shoot for ⬇️
RX+ |
20/16 Cal Row
17 Burpees
100 Double Under

RX |
18/14 Cal Row
17 Burpees
80 Double Under

INT |
15/12 Cal Row
15 Burpees
50 Double Under
——
Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

24/08/2026

How many devils presses can you get?
——
New 4 week block just started 🚀

Test our structured TDG program now & get 2 weeks for free via the link in our bio⚡️

WHAT U GET
📈 structured Daily programming
💪 Become a more powerful & stronger athlete
🤸‍♀️ Gymnastic Skill & Capacity Progressions
🚀 Lots of engine work
——⁠

23/08/2026

After an elbow injury Sophie - Holistic Health & Nutrition Coach really struggled with ring muscle-ups.

She avoided them for weeks.

And when they showed up in the Open…
let’s just say it was not her favorite moment 😄

So over the last 8 weeks she jumped on two dedicated muscle-up skill sessions per week from our TDG program.
Nothing fancy.
Just structured work, repeated consistently.

This is what a full session from the Muscle-Up Skill program looks like ⚡️

It’s part of our TDG training, where you can access multiple 8-week skill blocks alongside the main programming.

The goal is simple:
unlock skills like muscle-ups, toes-to-bar, and double unders

What you get:
✖️ 2 sessions per week ✖️ 20–30 minutes per session ✖️ 8-week structured progression ✖️ video feedback ✖️ access to 10 different skill programs

Test it free for 2 weeks via the link in bio ⚡️

Adresse

Auf Der Hub 32
Ittersbach
76307

Webseite

http://www.theboxprogramming.com/

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