Testify Freelancer - December 29, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video IMPROVE Your Daily Protein Intake with ONE Simple Method (click the title to watch):

4no1timewaits
Chocolate whey mixed with coffee and then chilled. It's good.

Phil
That does indeed sound delicious.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

IMPROVE Your Daily Protein Intake with ONE Simple Method
A lot of protein advice sounds good but doesn’t survive real life. Phil covers one small change that actually works and consistently improves daily protein intake. Give it a shot and keep training. Click here to watch.

 

10 TIPS to Help You DOMINATE the Starting Strength Squat
We cover 10 rules to help you get a bigger, better squat . . . today. Click here to read.

 

Blast from the Past: The ONE Thing Fitness Magazines WON'T Tell You About the Squat
There is ONE thing that fitness magazines and other "experts" will never tell you to do when squatting, and it's the one thing that will make your squat better. Phil breaks it down. Click here to watch.

 

Blast from the Past: Knee Sleeves: What, Why, Where, and When!
We cover the basics of knee sleeves - what they are, why you use them, when to use them, and how to use them. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for this week, and you can also find these on our Location & Hours page. Any days not listed retain their normal hours.

New Year’s Week (2025-2026)
Wednesday, 12/31/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 01/01/26: Closed
Friday, 01/02/26: 4:00 p.m. - 6:30 p.m. (closed in the morning)

Below is one of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2025.11.24.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2025.10.06.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2025.09.08.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2025.09.08.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

The Testify Christmas Chronicle - December 22, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Deadlift Pro Tips (The "Don't Stand Up" Trick) (click the title to watch):

Dennis J
Dont you always have to pull the bar around the knees?

Phil
Solid question, and no, you want the bar to travel in as vertical of a path as possible, so it is the knees' job to get out of the way of the bar as opposed to vice versa.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Your Arms Are Ruining Your Deadlift. Here Is Why. (3 mistakes)
If your deadlift is harder than it should be, your arms might be the reason. Phil covers 3 mistakes lifters make with their arms, cues that lifters often use incorrectly, and one fix to solve the entire problem. Click here to watch.

 

No Deadlift Jack? THREE Tips for Loading Your Deadlift SUPER Easy
Struggling to load your deadlift? Deadlift jacks can be pricey, so here are three tips to make loading your deadlift super easy without any special equipment. Click here to read.

 

Blast from the Past: What is a Hang Snatch? | Olympic Weightlifting Technique
What is a hang snatch? How is it different from a power snatch, hang power snatch, or snatch? We cover it all here in about a minute. Click here to watch.

 

Blast from the Past: 5 Ways You're Ruining Your Bench Press!
Quit making these mistakes when bench pressing! Phil covers 5 common bench press errors as well as how to fix these mistakes. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for this week as well as New Year's week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2025)
Wednesday, 12/24/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 12/25/25: Closed
Friday, 12/26/25: 4:00 p.m. - 6:30 p.m. (closed in the morning)

New Year’s Week (2025-2026)
Wednesday, 12/31/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 01/01/26: Closed
Friday, 01/02/26: 4:00 p.m. - 6:30 p.m. (closed in the morning)

Below is one of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2025.11.17.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2025.09.29.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2025.09.01.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2025.09.01.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Source - December 15, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Understanding barbell rings is easy, actually (click the title to watch):

Laurynas Zubavičius
Now, why are the middle parts smooth?

Phil
In short, the smooth part is for the pulls – deadlifts, cleans, and snatches. You want to keep the bar as close to your body as possible, and simultaneously, you don’t want to carve up your shins.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

What Gear Actually Matters for Building Strength in the Gym? (14 items)
Not all gym gear is created equal. In this quick guide, Phil breaks down 14 pieces of equipment—from “nice to have” to “you absolutely need this”—so you can stop wasting money and start lifting stronger. Click here to watch.

 

TWO Signs You're Accidentally KILLING Your Deadlift... (Starting Strength Coach Explains)
Two deadlift mistakes: one simple cue to fix them both. We address two common deadlift errors and cover how to correct them with only one cue. Click here to read.

 

Blast from the Past: What is the BEST time of day to workout? (it's NOT what you think)
What time of day should you train? Morning or evening? Maybe lunchtime? Click here to watch.

 

Blast from the Past: The Jerk: Landing Positions
Phil covers the three different landing positions for the jerk as well as the advantages that go with each position. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

The Christmas Classic team event was a blast, and the annual Testify Christmas party afterward was a ton of fun as well! Additionally, you folks brought some amazing dishes. Thank you to everyone who was there!

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2025)
Wednesday, 12/24/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 12/25/25: Closed
Friday, 12/26/25: 4:00 p.m. - 6:30 p.m. (closed in the morning)

New Year’s Week (2025-2026)
Wednesday, 12/31/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 01/01/26: Closed
Friday, 01/02/26: 4:00 p.m. - 6:30 p.m. (closed in the morning)

Below is one of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2025.11.10.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2025.09.22.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2025.08.25.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2025.08.25.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify This Week - December 8, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What Strength Coaches Know About Barbell Rings That Most Lifters Don't (click the title to watch):

Chris
Thanks.next question.what are the colors on the collars for

Phil
You’re very welcome.

Blue is the international color for 20 kg, yellow is the international color for 15 kg, and green is the international color for 10 kg, so we put blue, yellow, and green tape on our 20 kg, 15 kg, and 10 kg (respectively) barbells.

Some manufacturers will also color code their endcaps in a similar manner.

We put red tape on our dedicated Olympic weightlifting bars to indicate that those should not ever sit in a rack so that the knurling never gets marred (i.e., creating smooth spots from exposed metal on the j-hooks of the rack) out by where people take their snatch grip.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

What Strength Coaches Know About Barbell Rings That Most Lifters Don't
Confused about barbell rings and what they actually mean? In this video, Phil breaks down the different types of barbells and how ring markings affect your grip, setup, and lifts. Click here to watch.

 

Why You Must NOT Use Your Shoulders in the Deadlift
There are two mistakes lifters commonly make with their shoulders when deadlifting . . . are you making one of them? Click here to read.

 

Blast from the Past: What is a Power Snatch? | Olympic Weightlifting Technique
What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch? Phil covers it all here in about a minute. Click here to watch.

 

Blast from the Past: Things You Should NEVER Do
We cover a few things related to your training that you should never do . . . with some humor. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 13, and it will begin immediately following the end of the Christmas Classic. We'll be running this year's party in potluck fashion, so bring a dish to pass and something to drink, wear something outlandishly Christmasy, and let the festivities begin!

We're guessing a start time of around 5:00 p.m., but if you're not participating in the Christmas Classic, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Christmas Classic, and then we'll segue right into the party (tableware provided by Testify).

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Our annual Testify Christmas party starts immediately afterward!

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.11.03.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2025.09.15.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2025.08.18.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2025.08.18.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Express - December 1, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Lifting Straps in 3 Minutes - Stop Wasting Money (click the title to watch):

Dylan Calzada
Made a pair of these in my garage between sets when my grip was giving out. Took 5 mins with an old ratchet strap and some duct tape. I'll use something stronger later but for now these are incredible

Phil
Glad to hear it!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

How to Clean Velcro - Quick & Easy (The Trick You Wish You Knew Yesterday)
Velcro looking fuzzy and useless? Here’s the quick and easy trick to clean it so it grabs like new again. No special tools—just a simple method that actually works. Click here to watch.

 

How to Unrack a Heavy Bench Press By Yourself
Struggling with unracking your bench press when training alone? Phil covers how to take the strain off your shoulders (and avoid getting a barbell to the face!) with this method. Click here to read.

 

Blast from the Past: Should I Train When I'm Sick?
When you've got a cold, should you train? What about the flu? What about when your insides want to be on your outsides? We break it down. Click here to watch.

 

Blast from the Past: Do This . . . NOT This: Lifting Etiquette
Ever gotten a bad hand-off on the bench press or had someone stand in your line of sight while pressing? Phil covers a few key points of lifting etiquette. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Our annual Testify Christmas party starts immediately afterward!

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2025.10.27.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2025.09.08.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2025.08.11.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2025.08.11.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Inside Testify - November 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video When Deadlifting Heavy, Don't Stand Up & Try This Instead (click the title to watch):

Andrew Hernandez
Every time I've ever tried the deadlift it resulted in back pain. This video helped me. But the shots of old ladies doing it like pros hurt me.

Phil
I'm glad to hear this helped! And yes indeed, we do have a lot of strong women!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

What No One Told You About Squatting (3 Minute Guide)
Struggling with your squat? In this quick 3-minute guide, you’ll learn the simple cues and setup steps most lifters never hear. No fluff, no mobility routines—just the essentials that make the squat finally click. Click here to watch.

 

This Simple Tactic Fixed His Squat & Deadlift in One Rep
Want a cue that can work wonders for your squat and deadlift? It can even work for your press, bench, snatch, and clean. Click here to read.

 

Blast from the Past: What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique
What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? Click here to watch.

 

Blast from the Past: 5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making
Phil helps you identify and fix several common mistakes regarding breathing and bracing (i.e., the Valsalva maneuver) when lifting. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/26/25: Regular hours
Thursday, 11/27/25: Closed
Friday, 11/28/25: 7:00 a.m. - 10:00 a.m. (no afternoon/evening hours)
Saturday, 11/29/25: Regular hours

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Our annual Testify Christmas party starts immediately afterward!

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 11, 2025

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2025.10.20.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2025.09.01.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2025.08.04.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2025.08.04.

As always, we hope this helps you get stronger and live better!

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.