We’ve been making an awful lot of references to our CrossFit affiliate’s strength bias in programming, and to our unwavering dedication to form and technique. During recent posts, we’ve specifically mentioned the 603 PTP program several times. For those of you who weren’t following our CrossFit stuff, our affiliate (formerly called CrossFit 603) programmed a five week “Power to the People” style cycle, focusing on deadlifts and presses. The program was designed to do one thing – make you stronger. We ran the original PTP program in July 2009, but we continue to receive a ton of requests for details – program theory, the specific workouts as written and weight and scaling recommendations.
The program can still be found in full on our CrossFit web site, but we thought we’d make it even easier for you to follow along. As such, you can find a link to the entire five week program on this “hidden” page on the Whole9 site. Our PTP program is outlined in full, including Dallas’ instructions, commentary at transitional points, WOD buy-ins and cash-outs and “extra” workouts programmed amongst the deadlifts and presses.
Enter all your program-related comments, questions and feedback here on this post. We’ll keep it monitored, and help you through your PTP cycle as best as we can. Feel free to post your results here too – we love to hear about strength gains and how they translate to all kinds of different areas of fitness. (Like, getting better at deadlifts will help you jump higher. True story.) Happy heavy stuff!
@ Bone
Honestly, when I was working with a FS and weighted pull-up combo in the PTP, I didn’t do all the workouts as written. If it was PTP followed by BS or something like that, I altered it to work another muscle group. That’s how I avoided overtaxing any one particular grouping.
@ Dallas and Melissa,
Hope all is well. My wife made a comment this morning that she really wants to go back to the PTP, so tomorrow, Valentine’s Day, we’re going to start all over with the PTP. Unity on Valentine’s Day; that’s the right way to start. My wife wants to work FS and pullups; I don’t know whether I’ll do that or DL and SP again. I view that as an ode to your programming. You guys really do a fantastic job, so thank you.
Bone -
I did the program with Front Squat and Weighted Dips this last round and really enjoyed it, I have been through the PTP twice now. The first one i did DL and shoulder press as prescribed and then the recent one. It took me a lot longer to finish this time however because i ended up injuring my back, NOT AS A RESULT OF the program, one was a freak situation of trying to lift something to heavy and the other was a sports related basketball deal. So i don’t have my final numbers yet on the finish point of FS and WD but guessing that front squat wil be close to a 120lbs increase and weighted dips increase of 55lbs. One thing that helped me in this process was learning that to continue gaining and following a paleo diet i have to eat higher quantities than i was previously.
Dallas and Melissa – Congrats on your wedding, I have a question though in going forward i recently got a copy of starting strength and was thinking of going through that, from your experioence should i use the metcons from the PTP with it or is that to much. Hopefully I’ll see you in Akron in Oct.
Going for a new round
Day 1
DL @ 225, 205
SP @ 75, 65
Cash-out @ 5.54 (2 seconds off my fastest time, but a minute faster than the last time I did it, during which I felt really sluggish, since I was traveling)
Day 2
DL @ 230, 210
SP @ 80, 70
Cash-out KB metcon @ 8.33 (24kg), over a minute faster than the last time I did this metcon, which was back in late November
Heather S,
Sorry for the delayed response. You could pair up CFE work with the PTP DL/press, but don’t do the PTP’s metcons if you’re doing CFE as well. The DL and press shouldn’t beat you up at all, so doing CFE’s conditioning instead of mine should be fine. And MAJOR congrats on your first pullup!
Ken,
Welcome aboard (again)… to your wife, too. Hope to see you at one of our W9 workshops! And nie work with your ongoing progress!
Bone,
I’ve used BS and push press before, and weighted dips with weighted pullups. I don’t recommend bench press, but feel free to experiment.
Jastclark,
We like SS for its solid, no-nonsense approach to getting stronger. You could do the PTP metcons alongside SS, but I’d skip any FS, press, BS, or DL strength work that I programmed for the PTP and stick with the SS program. More is not better.
Dallas,
It’s nice to be back. Congratulations to you and Melissa. I’m glad you guys took some time away, unplugged from all of this to celebrate. I’ll keep monitoring your seminar schedule to see if I can line up to actually attend one. Hard to do from up here in Alaska.
I finished the complete PTP603 program and with amazing results (or so I think).
Before 603PTP:
1RM Shoulder Press – 65lbs.
1RM Deadlift – 180lbs.
After 603 PTP:
1RM Shoulder Press – 80lbs.!!
1RM Deadlift – 195 lbs.!!
Thanks guys! It’s a great program! I feel stronger than ever!
Rose,
Those are amazing results indeed! Putting 15# on your press is no joke. Way to go – and thanks for sharing here. It’s nice to see there are people still jumping on board.
Best,
Melissa
Day 3
DL @ 235, 215 (straight hook grip, watching form in the mirror, with my wife watching it too)
SP @ 85, 75
BS @ 225, 230, 235, 240, 245, 255 (all slow, deliberate squats, focused on form and posture, flexing with glutes and hamstrings rather than quads)
Felt great this morning. My wife is doing a FS/Pull-up PTP also, but she’s really struggling with squat form. Having had 3 kids, she is fighting form a lot. If you have any advice, I’m all ears.
Ken
One thing that helped me was to watch the again faster videos on squat form. I watched them over and over till I could get it right. Practicing with pvc helped to so there wasn’t a concern of weight involved then. http://www.againfaster.com/ and the media center is where they can be found.
Jason
Day 5
DL @ 230, 210
SP @ 80, 70
400m #1 @ 1.43
400m #2 @ 1.32
800m @ 3.23
50m broad jump @ 21 (it was a little long, but it was a different track than we’re used to – 160m track, as opposed to a straight 200m track)
Hi, I will start the PTP Program tomorrow and I don’t know what are all the Tucker’s stretch. Someone could help me.
I’m a french crossfiter. Sorry for my english.
Thank you in advance.
Dat 6
603 WOD @ 11.59 (my wife finished in 13.33) – a little slower than my last time on this.
Did this in the afternoon, but tomorrow is a rest day. I do better first-thing in the morning.
@ Bless, I haven’t seen any real explanations of those stretches. Only 3 stretches are listed as “Tucker’s” in the PTP. Either ask Dallas and Melissa about them, or check out Tucker’s CF gym website (GSX Athletics @ http://gsxcrossfit.com/), or simply use some common sense with the walking lunge hamstring strech, the shoulder-opening wall stretch, or the “against-the-wall stripper” stretch. I suppose without more info, you could even just email Tucker at his gym and ask him if he has any videos or written explanations, also.
@ALL: Sorry for the lack of description on some of the moves/stretches. We’ve got the old 603 workouts, but haven’t imported them into this database yet. Regarding the two Tucker stretches we use the most often, here are descriptors:
Tucker’s walking lunge hamstring stretch
For the walking lunge stretch, lunge forward with the left leg. Back knee kisses the ground, torso stays vertical. As you stand back up, straighten out the front leg and bend forward, trying to touch your nose to your knee. Then straighten up, step forward with the right leg, lunge and repeat.
Tucker’s shoulder opening wall stretch
To perform Tucker’s wall stretch, stand about an arms’ distance from the wall, feet directly under hips, slightly wider than shoulder width apart. Place your hands flat on the wall, and send your hips back while maintaining a tight lumbar arch. Allow your chest to sink down, keeping your eyes on the horizon, until you feel a stretch in your chest and the front of your shoulders.
Image: http://www.exrx.net/StretchImages/LatissimusDorsi/Wall.jpg
Hope that helps!
Melissa
Thank you Melissa that helped me.
And what’s the Tucker’s against-the-wall stripper stretch?
Please
Day 1
Buy-in : 5’59 Scale : 00’40 plank hold + russian swing 25K
DL : 145lbs, 136lbs
Press : 79lbs, 72lbs
Cash out : 6’30 Scale : 30 jump rope + 30 Sit-up
See you tomorrow.
@Bless: It’s the same as the against-the-wall shoulder opening stretch. “Stripper stretch” for short – look at the photo and you’ll see how it got that particular moniker.
Melissa
Day 8
DL @ 235, 215 (hook grip throughout)
SP @ 85, 75
Suitcase DL @ 135, 145, 155 on each side (keeping a hook grip on the bar throughout was really hard on this)
Day 2
DL : 150lbs, 135lbs
Press : 81lbs, 73lbs
Cash out : 13’28 Scale down : 18K Dumbell
Thanks Melissa I understand now.
Day 9
Buy-in OHS 3×3 @ 95, 115, 135 (felt great, and much improved in balance)
DL @ 245, 225 (felt really easy this morning)
SP @ 90, 80 (also felt really easy)
Cash-out 500m C2 @ 1.36.6 (my wife and I each PRd by 3 seconds!)
Day 3
DL : 154lbs, 139lbs
Press : 83lbs, 75lbs
Cash out : 105, 128, 150, 172, 183, 194
I love this program.
Day 10
DL @ 235, 215
SP @ 85, 75
PC 3×3 @ 135, 155, 185 (PR)
FS 3×5 @ 185, 205, 215 (PR)
Day 12
DL @ 245, 225
SP @ 90, 80
Cash-out metcon @ 9.55 (1.15 faster than last time)
Day 13 (a day late, because we had a birthday party to throw for one of our kids yesterday)
500m C2 PR = 1.36.6
500m #1 = 1.36.9 (no thrusters, but I took 30s to rest)
500m #2 = 1.42.8 + 6 thrusters
500m #3 = 1.56.0 + 20 thrusters (I really felt it here, because I busted so hard on the first 2 rounds; ended up doing these in sets of 5)
Total time = 12.20 (my wife and I were hot-swapping on the only available rower, so I also had some “wait time” in there to start successive rounds)
Day 5
DL : 150lbs, 135lbs
Press : 81lbs, 73lbs
400m=1’24
800m=3’01
Cash out : 23 Broad Jumps (50m)
Day 6
603 WoD : 17’08
I have an “immature squat”. So tomorrow I will start “squat clinic” (bar holds, overhead squat and pry squat).
Day 15 (probably a mistake going from 13 straight to 15 without another day of rest between them)
DL @ 250, 225
SP @ 95, 85
Helen @ 11.13 (glutes really felt it after the C2/thruster WOD from yesterday)
Day 16
10 minute Bear AMRAP @ 37 complete reps
First time I did this was 22 (I looked back, having mistakenly thought it was 16); the second time was 26. This was a huge improvement for me. I had a goal of 30, but I knocked through 10 in the first 2 minutes, and knew I was on track to surpass my goal after that. My wife did 27, which was 3 over her previous PR, also. Neither one of us felt great walking into the gym this morning, but we both did great getting new PRs.
Not really looking forward to all the KTEs and M/Us tomorrow, though… It’s all mental.
Wow – fantastic work, Ken and wife!
Melissa
Day 17
DL @ 250, 225
SP @ 95, 85
Cash-out metcon @ 16.10 (I tried M/Us today using a progression, rings mounted low and my feet on the ground to help me go full range of motion, even though not with full body-weight)
Day 19
DL @ 255, 230
SP @ 100, 90
C2 500m #1 @ 1.36.0
C2 500m #2 @ 1.45.2
C2 500m #3 @ 1.52.0
Day 8
DL : 154lbs, 139lbs
Press : 86lbs, 77lbs
Cash-out : 1°=62lbs ; 2°=73lbs ; 3°=84lbs (First time ; focus on form)
Day 9
Buy-in: Coach Boz OHS warm-up + Squat Therapy
DL : 159lbs, 143lbs
Press : 90lbs, 82lbs
Cash out: 500m RoW (C2) =1’45
I don’t do OHS yet, because I have an immature squat. I prefer work to improve my squat before starting OHS.
Day 20
Warm-up 1 mile run @ 8.20
DL @ 260, 235
SP @ 105, 95
TGU L @ 75
TGU R @ 75
2.00 L-sit
Day 10
DL : 154lbs, 139lbs
Press : 86lbs, 77lbs
PC 3×3 @ 117, 128, 139(FAIL)
FS 3×5 @ 106, 117, 128
Day 12
DL : 165lbs, 150lbs
Press : 90lbs, 82lbs
Cash-out : 18’00
Me on this WoD : http://vimeo.com/20677910
Day 13
500m C2 PR Day 9 = 1’45
500m #1 = 1’58 + 13 thrusters @73lbs
500m #2 = 1’59 + 14 thrusters @73lbs
500m #3 = 2’01 + 16 thrusters @73lbs
Total time = 13’57
I was in bad form, so I reduced the thrusters.
Day 15
DL : 170lbs, 152lbs
Press : 95lbs, 86lbs
Cash out : “Helen” 15’49 (20m return (aller-retour in french))
Day 22
I took a few days off due to not feeling or sleeping well. So, I picked back up where I left off.
DL @ 260, 235
SP @ 105, 95
Cash-out metcon @ 5.27 (12 jumps, 13 jumps, 12 jumps) – It was a little longer than 30m, but I’m not sure how much.
Day 23
Watched quite a few POSE and CFE videos over the last few months, so I didn’t watch any new ones today.
DL @ 270, 240
SP @ 110, 100 (felt really good)
800m #1 @ 4.10 (took a bit to get into a groove)
800m #2 @ 3.55 (feeling good)
800m #3 @ 3.29 (felt like I was actually pushing)
Day 24
Grace @ 5.30 (started out well, but didn’t do a good job of really getting under the bar until my last few, and what a difference I realized it made)
KTEs – took them in sets of 5, really focusing on form, and doing them slowly, almost individually, in order to cut down on the natural body swing.
Day 26
DL @ 280, 250
SP @ 115, 105
Long-Division WOD
BW @ 220 (gained a little weight since the last time I did this)
Lift @ 4400
42 reps @ 105# @ 2.18
The last time I did this WOD, I weighed 208 (total weight 4160) with 44 reps @ 95#, and I did it in 3.10. This time was more weight and faster. I’ll take it! Now I just have to see if I can lean out some more without losing the strength gains I’ve made.
Day 27
3 easy rounds of Cindy – it took all 3 to fully loosen up my L shoulder; it’s really sore this morning
DL @ 290, 260
SP @ 120 (x3), 110
Cash-out metcon @ 9.59 (I was really happy to finish this one under 10)
Definitely looking forward to the rest tomorrow. Saturday night I take off for a week-long trip, and by the looks of it, there’s no gym where I’m going. So I’ll take my rings and jump-rope and work on skills while I’m there. Day 29 will be Saturday, but then it’ll be the 28th of March before I hit day 30.
Day 29
DL @ 315 (switched from hook to alternating grip between reps 3-4), 285 (alternating grip)
SP @ 125 (x3), 115 (x5)
Easy 400m @ 2.08 (really slow and easy, as I stressed a muscle in my lower back on DL)
Max 400m @ 1.16 (not a PR, but the quickest I’ve sprinted that in a while)
Day 30
DL @ 305, 275 (backed off a little since I was gone all last week – all hook grip)
SP @ 120 (x3), 110 (x5)
Handstands are getting better, and I can almost do it freestanding
L-sit in 3 sets of 20 seconds with good form!
Day 31
DL @ 315, 285 (hook grip all the way)
SP @ 125 (x3), 105 (x5)
Cash-out “Annie” @ 7.57 (don’t remember what I did this in last time)
Day 32 – Rest
Day 33
Buy-in TGUs (5L/5R) @ 60#
DL @ 325, 295
SP @ 130, 120
Cash-out metcon (recent 400m PR of 1.16)
400m #1 @ 1.17 + 1 thruster
400m #2 @ 1.40 + 24 thrusters
400m #3 @ 1.46 + 30 thrusters
total time = 13.00 but I did the best thrusters that I’ve ever done (in terms of form)
I will be leading a retreat for couples in my unit this weekend, so I’ll pick up with the last of the PTP next week, likely on Tuesday and Wednesday, because I think I’ll take my semi-annual Army Physical Fitness Test on Monday.
Day 36
SP @ 95, 115, 135, 145(f), 140, 145, 150(f)
New 1RM of 145 (10# PR)
Cash-out @ 7.09 (those push-presses were harder than I thought they would be)
Ken: Congrats on your PR! That’s an impressive amount. Glad to see you’re still making progress.
Best
Melissa
Day 37
DL 1RM day:
Warmed up with 135, 225, 315
I’ve never broken 400# before, so I went big and skipped straight to 405. Mistake.
365, 385, 390(f)
New 1RM of 385
About a year ago, I PR’d at 395, but haven’t gotten back there since. My last 1RM on DL was 365, so this was a 20# improvement on that. Got a long way to go, but I’ll keep working. Now that my PTP is complete, I have to decide whether to hop back in with my wife on a FS/weighted pull-up PTP or move to CF main-site or perhaps CFF. Thanks for all the encouragement and camaraderie.
Day 1 of new FS/weighted PU PTP!
FS @ 155, 145 (starting out light, and it felt great to do this movement!)
WPU @ 10, 0 (BW slow and controlled, with neutral grip today)
Cash-out @ 6.59 (D/Us are going really well, but need to get a little more control over the KTEs)
Question for Dallas/Melissa – my wife is really, really frustrated with the squat movement. We spent a lot of time just looking at the form on her air squats, and then she completely skipped the FS, and only did 2 rounds of the cash-out due to her frustration with the KTEs. It seems as though she has a lot of problems with full compression in the hips. We have 3 kids (13, 8, and 6), and I know that these events changed her mobility and body shape. Outside of spending some dedicated time with an actual trainer, any recommendations on working that squat form/depth/mobility? Thanks.
Hi Ken – Have you checked out the Mobility WOD website by Kelly Starett, it is pretty glorious. I have been trying it out over the last couple of weeks. I also have some issues with my squat and I found this episode particularly helpful:
Episode 198/365: Open Up You Hips For Better Squatting
http://www.mobilitywod.com/2011/03/episode-198365-open-up-you-hips-for-better-squatting.html
Ken – we also really like the Again Faster video “fixing the squat”. We’ve used these three techniques (down-dog, pry squat, goblet squat) with many a client, and have seen immediate improvement in depth and mobility. It’s important to do these stretches barefoot or in totally flat shoes, to train the body properly and get the full range of motion.
http://www.againfaster.com/the-micd-instructor/2008/4/19/fixing-the-squat.html
Melissa
My wife and I just finished the PTP. I’m a former power lifter (20 yrs ago) and she has never really trained heavy. After the five weeks she pulled a 210 lb deadlift at 50 yrs old. Even she was amazed. She found out she loves the deadlift but really hates burpees. My deadlift went from 350 to 405 in the five weeks. It felt good to be doing a power based program again, not that I don’t love Crossfit, but it really felt good to go heavy. We’re going to keep up a heavy deadlift day once a week. Thanks for the program, we’ll probably do it every 3-4 months.
Holy sh*t, Dan. That’s un-freakin-believable! Your wife just made my girl-hero list – I’m stoked to hear about both of your progress on the PTP. Thanks so much for doing the program and for sharing your results. High five your rockin’ wife for me, too!
Best,
Melissa
Is it possible for someone with a past T12 compression fracture to adopt this workout specifically and CrossFit as a whole?
Six and a half months ago I was hit by a car while crossing the street. I was VERY lucky, but my injuries were severe enough that I was out hard for 8 weeks. I slowly started back CFing and began the PTP on 15 May. My main goal was to increase my hamstring strength, which atrophied to almost nothing. Due to shift work and still going to my affiliate on occassion, I only completed through Day 26 (six week point). HOWEVER, during that six weeks I ran for the first time in five and half months and jumped for the first time in six months. In just the last four weeks of PTP my CF Total score went up by 40lbs! This program definitley helped to gain my strength back – each day I get closer where I was pre-accident. I’m looking forward to trying this again post-shift work when I can follow it as RX’d. Thanks!
Jenny B,
That’s totally awesome! Glad the PTP helped you regain functionality and add some serious weight to your CF Total. Let me know if there’s anything we can do to help you regain 100% function and strength.
Best,
Dallas
Hello folks! Quick question regarding the progression here. My dead and press PR’s are 425 and 185, respectively. I’m coming off a minor but frustrating injury, and figured this would be a nice transition back into strength-specific programming in addition to my box’s WODs, which I’ll have to integrate again slowly.
My question is, should we be *nearing* our old maxes towards the end of the 5 weeks, before going for a new PR, or should we still be well short. Starting at 60%, and adding 5 pounds a session (but with the “step back” every third workout), I’ll be around 285-ish on the DL and 160-ish on the press.
I know this is a frequency over intensity program, but I suspect my DL especially will still be mighty light at this point. Should I trust the frequency to still get me a high max attempt, or should I make bigger jumps in weight?
Again, I know I shouldn’t be going all out on these lifts, but I’m wondering if we should be *aiming* to still be well short of old maxes at 5 weeks, ’cause that’s when the frequency magic will kick in?
Thanks so much for putting this program out there, and for all you do for the fitness community.
regards,
Jon
Jon,
Work up faster. 10# (or even 15#) jumps are reasonable. Or you could start at ~70% 1RM. The reason I wrote the starting percentages so low was to ensure that the individual had a light enough weight to ensure “perfect” technique before progressing to more challenging loads. For more experienced lifters, simply start higher and/or progress faster – until things are in the more challenging range. Just don’t try to race past old PRs – be patient and progress slowly, avoiding failure. Hope this helps. Good luck!
Dallas
I apologize if this is addressed somewhere or should just be a given but, when you refer to a “press”, what kind of press is this? Shoulder? Bench? something else?
Sorry, I have little exposure to some of the terminology.
Ron,
No worries. A “press” refers to a standing, strict shoulder press. You can see a video here: http://www.youtube.com/watch?v=gTu8QWrLtUM The press is the first movement (on the left of your screen).
Melissa
Melissa,
Awesome, thanks for the super prompt response and video. I guess I don’t have any more excuses not to start my 5 weeks. By the way, on day 4 of my first Whole 30. I feel strong, I do miss salt. People with candy dishes on their desks seem meaner than before. I’m sure that will pass.
Thanks again.
Just started the 603 PTP. I’m excited! Previous PR’s 405 DL and 155 Press.
Good morning and many thanks for a great program!
A ‘simple’ question. I notice that you both are RKC certified and wondered what KB swing you recommend on the WODs in this program. I see that there are only a few, but…just have to ask. I do practice CrossFit, so the CF style ‘American’ OHswing is standard, but the Russian Power swing seems more appropriate opposite the dead-lifts.
I notice on the GSX website referenced for the Tucker stretches that they use and identify the different swings by name. They are all fun for me, just wondered if there was a method to the madness
.
Thanks again! ~j
jgirl,
Good question. The KB swings in the PTP program are, indeed, Russian swings. We are not fans of the “American” swing, given it’s propensity to encourage/produce more upper body pull and less (relative) hip drive. And then there’s the potential shoulder (and/or back) injuries from poor form/positioning when doing American swings fatigued… As a PT, I’ve (unfortunately) seen that far too many times. In general, we think the Russian swing is safer and, if loaded correctly, can produce a huge amount of force very explosively. For us, if we want to do a high-rep, move-the-weight-a-long-distance movement, we’ll do DB or KB snatches. So yes, there is method to the madness.
Dallas
Day 1 for PTP and a new Whole30 for my whole family:
DL @ 225, 205
SP @ 75, 65
Cash-out in 6.56 (slightly faster than a few months ago)
I just returned from a training trip (military training) that started in mid-July. I was able to work out for about the 1st week, then it simply got too busy. Each day there was supposed to simulate a week in Afghanistan. Additionally, I live in Alaska, and this trip was to Fort Polk, Louisiana, so the temps were on average 50 degrees hotter than I’m used to at this time of year. Now, a few days into being back home, I’m sucking wind; I feel awful, but I had to jump back in, and I’m glad that I did. My wife was also glad to get back into it, though she’s doing DL and pull-ups for her PTP.
Day 2:
DL @ 250, 225
SP @ 85, 75
Cash-out in 11.44
ok, yesterday felt really light, and it was much lighter than I started out the last ptp I did a few months ago. So, I jumped the weight up a bit this morning. Will stick with small incremental steps after this, as prescribed. This KB cash-out hurt this morning, though, and was almost 3 minutes later than last time.
Day 3:
DL @ 255, 230
SP @ 90, 80
BS @ 225, 235, 245, 250, headache hit
We actually shifted back to paleo eating the day before we started again on the PTP, and I’ve had this massive headache the last couple days. After my first set of DL this morning, it hit me like a ton of bricks. I did find that the 2nd set helped offset it a bit, but it came back during the BS, so I stopped with the 4th round of BS, not wanting to push the headache bit. I’m thinking that I may be a bit dehydrated, because I normally get headaches from dehydration.
Hey Dallas –
I just started this program after a 2ish year layoff from CFing. I’ve been doing some KB conditioning, but nothing super intense. I’m starting at 135 DL and 55 Press. These are well below my 1RM. Just wanted to make sure I’m in the right ballpark.
Thanks Nick
Nick,
I have no idea if you’re in the right ballpark, as I don’t know your training history and current one rep maxes. However, it’s a fine place to start, and you’ll figure out quickly whether you need to make bigger jumps as the weeks progress, or smaller jumps. Just be careful not to make big jumps too early on – it’s going to FEEL easy in the beginning, but those weights creep up fast. Don’t go out too aggressively – if anything, be conservative and decide a few weeks in whether you need to kick the weights up a notch.
Best,
Melissa
Hey! Can we use just the specific daily 603ptp portion in conjunction with regularly scheduled crossfit programming from our box maybe before or after time/score portion or should that be put on hold and do just as you have for the duration? Thanks very much
Rachel,
The 603 PTP is NOT designed to mix and match with general CrossFit programming. It should function as a stand-alone program for the duration. (You’ll get all the conditioning you need in the cash-outs, we promise.)
Best,
Melissa
Ditto to what Melissa said. I wraped up the 603 a few weeks ago. It was pleanty! I put 10# on my Press and Deadlift!
Thanks for the reply – One more question – other than making the duration of the program a bit different, is there any problem with working every day Mon thru Fri and resting on weekend or is there a method to the programming of 3 days work/1 day rest then 2 days work/1 day rest and repeat?
Rachel,
In our experience, anything after three days in a row “on” and you’re losing more ground than you’re gaining. Make sure you’ve got a rest day every 2-3 days while on the PTP for best results.
Melissa
Hey guys, I’m very intrigued by this program, however I’m currently trying to get my cardio up with the end goal of doing a triathlon in 6-12 months (depending on how things go). My thinking is that I should probably hold off on trying the program, since each week I’ve got 1-2 days of running, a day of cycling, and I need to start incorporating some swimming in here soon…. Do you have any thoughts on trying the 603 whilst doing gobs of cardio? I’m pretty sure I know what your answer is going to be, but I figured it couldn’t hurt to ask (and hope).
…Oh and thanks for all you do!
Luke,
Since you already know that our answer is not to do the PTP (a strength AND conditioning program) ON TOP OF “gobs of cardio”, I don’t need to answer that. I’d challenge you, though, to explain/justify your “gobs of cardio”. Sounds suspiciously like the “more is better” thought process of which we are wary and weary. For a recreational athlete wanting to complete a triathlon, we’d probably recommend more technique/skill work, a sane amount of aerobic and anaerobic conditioning, and some ongoing strength/power/speed work. But “gobs” sound like more than a little aerobic work to us.
I’d challenge you to use the PTP as your S&C prep for the triathlon, subbing 1-3 of the conditioning sessions per week for sport-specific conditioning instead. I’m not saying not to run/ride/swim at all, but to do only as much as needed to solidify your technique/competency and build a little confidence, and to do a lot of your conditioning work using other modalities. Just a couple thoughts. Good luck!
Dallas
Thanks Dallas. I think this program would do great things for my DL form, so hope to give it a shot here in the next few months. I’m sure if I do I’ll be dropping more comments. Thanks for the tips man.
Oh and as far as an explanation on the cardio, I’d like to do an olympic distance, so my thinking was to build up my endurance in each event individually spread across the week (Monday run, Wed. bike, Friday swim).. Then try to string them all together once a month to gauge where I am as far as a real “tri” is concerned.
I’ll admit, I’m usually a little bit more well informed when I decide to undertake something like this, however I have yet to pick up a good book on proper triathlon training… Also, considering the average book you pick up is going to be on “how to do a triathlon” and not “how to do a triathlon while maintaining a 400lb. deadlift”, I’m a bit at a loss.
Again, appreciate the tips greatly, and will certainly keep them in mind while training.
Well, all, I have learned so much from you so far. Now, if only I exercised the consistent self-discipline to do it all the time. Something my wife and I have noticed is that we eat and exercise more consistently when we are apart than when we are together – a little ironic, I think. Anyway, we took some time off from both the strict paleo eating and from heavy lifting, and we’re just jumping back in. I’ll be taking off for Afghanistan next week, so I’ll get to leave feeling good and in the middle of some good habits. I have you to thank for that. I’ll check in when I can, but at least the in-transit time from Alaska to Afghanistan will take a little while. In the meantime, though, it feels as though I’m starting all over from scratch, which I suppose I am.
Day 1
DL 225, 205
SP 70, 60
Cash-out in 7.30
Day 2
DL 230, 210
SP 75, 65
Cash-out in 10.24 (28kg KB, as the gym’s 24kg wasn’t there this morning, and I didn’t want to go with 20kg)
Day 3
DL 235, 215
SP 80, 70
BS 225, 245, 255, 265, 275, 285 (failed on that today)
Day 5
DL 230, 210
SP 75, 65
400m #1 – 1.43
400m #2 – 1.36
800m – 3.50 (1.42 split)
50m broad jump in 25 jumps
Again, I can tell that I took quit a bit of time off from good workouts. Rebuilding sucks, but is necessary. Taking off for Afghanistan a week from today.
Ken,
I just wanted to say that I’m still keeping up with your progress, even if I don’t comment often. We see all blog comments, and it’s gratifying to see that you find such value in the PTP program that you keep coming back for more. Also, please know that we appreciate your service, both domestically and abroad. Be well.
Dallas
Day 6
met-con in 11.12 with a little assist on the pull-ups
Pull-ups are still my weakest body-weight movement by far, which means that I also haven’t gotten a muscle-up yet, either.
Rest tomorrow, and them I’m going 5 days straight, because I’ll be in the air on my way overseas a week from now, so the Day 11 rest will occur on day 13. I’ll take 2 rest days while in transit.
Day 8
DL 235, 215
SP 80, 70
Suitcase DL 115, 135, 155
Felt pretty good this morning. I was actually in confession and prayer while I was lifting this morning, and it felt freeing.
Day 9
3×3 OHS 115, 125, 135
DL 245, 225
SP 85, 75
C2 500m in 1.34.6 (PR – previous was 1.36.6)
Day 10
DL 235, 215
SP 80, 70
PC 155, 185 (previous PR), 205 (failed new PR attempt), 195 (failed another new PR attempt)
FS 225 (previous PR), 235 (new PR), 245 (failed new PR attempt)
Good start to the day. Skipping ahead to day 12 and 13 for my last 2 days in the US, then resting a couple days while traveling, then will pick up once I get settled in south-central Asia.
Day 12
DL 245, 225
SP 85, 75
Farmer’s Walk/KB met-con 11.26
Not a great start to the morning. Feeling a little pressure with leaving my family behind starting tomorrow, and just started taking my doxycycline this morning to ward of malaria as we go in.
Tomorrow is the dreaded C2/thruster WOD, after I just got a new PR. When I did that a few days ago, my wife congratulated me, but I just grunted because I knew what was coming.
Day 13
C2/thruster WOD (PR 1.34.6)
Round 1 – 1.42 + 6 thrusters (#95)
Round 2 – 1.58 + 24 thrusters
Round 3 – 1.53 +19 thrusters
Total Time = 15.25
Man, this really felt like it sucked this morning. My wife and I stayed up a little late last night just talking, since I take off for Afghanistan later today. Between not getting a full night of sleep and the emotions of leaving, it’s no surprise that it wasn’t the best workout. Day 11 and 14 rest days after this, since I’ll be traveling. You all take care.
Dallas & Melissa,
Loving the PTP 603 program. I’m about 1/2 way through right now and am really enjoying the workouts. Especially the ‘tasty’ met cons. The programming is very sneaky. Even though you’re only doing 2 sets of each lift, the cash-ins and buy outs work to reinforce the overall goal of the program. Excellent Work!
On to my question. I’ve been following the CrossFit main site for about 5 years now. Over the last year or two the workouts have become more beat down than the quick, focused, efficient workouts they used to be. I’m looking beyond the PTP program for what’s next. Are you doing any additional programming, or is there a CrossFit affiliate that programs similar to the PTP program? I do enjoy a good met con a few days a week, but prefer to lean towards a strength bias. Would love to hear your thoughts.
Thanks for the great work on the Whole9 program!
@Shan,
Just hanging around waiting for my flight to leave, but ran across your post. I have a buddy who has the same issue – really leans toward strength bias. He has turned to following the CrossFit Football programming. Not sure what Dallas and Melissa will recommend, but it’s an option that some guys are using.
Blessings
I am 15 days into the fun here, and I just wanted to let you know I am appreciative of your help. This program has produced fruit, and I am excited to see what more is to come. I know it’s silly, but my workouts can be seen at mrmirek.blogspot.com (WFS). I’ve finally worked out a lot of the kinks & misunderstandings & misreadings. Now, I’m doing things as correctly as possible. Perhaps I should now record myself or post pictures to see if my form is weak or strong. Again, thanks for all you’ve done to advance our strength.
Day 15 – yeah! I’m back up
As Rx’d
DL 245, 225
SP 85, 75
Helen in 17.55
Honestly, this really hurt. Was in transit for about 10 days, and didn’t get a really good workout in at all during the trip. Arrived here in Eastern Afghanistan, and it’s an altitude change of a few thousand feet. I didn’t really realize that it would make a difference, but I think that 3 things – traveling for a week and a half, not getting in a good workout during that time, and gaining so much elevation, brought me in for a sucker punch this morning. I’ll hit up Day 16 tomorrow, and we’ll keep on trucking! Thanks for all that you do.
Day 16
26 reps of the Bear
A big disappointment considering my PR on this is 46, but I could only get through 2-4 reps at a time, because I couldn’t get enough oxygen; I had to catch my breath.
Tomorrow will be a challenge again. I have never gotten a muscle-up. The gym here doesn’t have rings, but I brought my own on this deployment. Considering the fact that I’ve never gotten this, though, I’ll likely end up doing a 3-1 sub of dips and pull-ups for the muscle-ups.
Ken,
I think assisted muscle-ups, using Tucker’s strategy, would be a better fit for this one. As we only program strict muscle-ups, this cash-out isn’t a “go as fast as you can” met-con – the KTEs and MUs are skill-based movements. So practicing the transitions using your own body as assistance might gain you more forward momentum in your quest for your first strict muscle-up.
Video progression here: http://journal.crossfit.com/2009/02/muscle-up-training-progression.tpl
(You need a CFJ subscription, do you have one?)
Melissa
@Melissa
I am on the same workout as Ken here, but I do not have rings, nor a bar that doesn’t have an overhead danger for progression work, not can I perform a strict muscle-up on a bar without overhead danger. Any suggestions?
Paul,
Do the squats and KTEs as prescribed, and sub 3 pull-ups and 3 dips for each muscle-up. If you can’t do dips anywhere, then just hold plank position for 60 seconds. (I’m just making something up here, but that will be just as brutal.)
Melissa
Thank you Melissa, I will take option #1. Of course you made it brutal; who could ask for anything less?