The Testify Chronicle - April 14, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 9 Brutal Truths About Lifting Weights That Seniors LEARN Too Late (click the title to watch):

wvjon75
Its great what you're doing! Shout out to the lady deadlifting 265 at the end!

Phil
Thanks very much, and I’ll pass that on to Sharon as well!

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

Convert Kilograms to Pounds Quick & Easy (Math Trick & Examples)
How to convert kilograms to pounds quickly and easily without a calculator and without multiplying by 2.2! Use this for physics, chemistry, and math homework, or use it when lifting weights. Click here to watch.

 

What’s in Your Gym Bag? A Quick & Dirty Guide to Personal Lifting Gear
What gear should you have with you in your gym bag (or at home) when it’s time to train? Click here to read.

 

Blast from the Past: Are You Breathing WRONG When You Deadlift?!
Your breathing is destroying your deadlift, and you probably don't even know it. In the 3rd video in our Saturday Shorts series on fixing the deadlift, Phil covers how to breathe correctly in the deadlift. Click here to watch.

 

Blast from the Past: THIS is Destroying Your Deadlift
We pinpoint what's causing all of your deadlift problems and explain how to address this issue. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Strengthlifting Challenge was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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 IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It’s a great time for all involved, and we hope to see you there!

  • 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 2025.02.24.

Option 2
Bike/row:
4 x 800m

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

Compare to 2025.01.20.

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 2024.12.23.

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 2024.12.23.

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 Newsday - April 07, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Reasons Why Every Senior Should Squat & How to Do It (PLUS Bad Squat Advice & Myths to Ignore) (click the title to watch):

Robert Smentkowski
You are so right about squats. I’ve been doing them for about 2 1/2 years and getting up from a chair is effortless. More importantly, I solo hunt in the high mountains for days at a time carrying about 40 pounds. I still ski black diamond runs. It’s because of excellent trainers like you that seniors like me don’t get senior discounts at 65 – free skiing doesn’t start till about 80 at most big resorts.

Phil
First of all, that's wonderful that you started squatting about 2 1/2 years ago, and second, that's fantastic that you solo hunt in the mountains and still ski black diamonds!

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

9 Brutal Truths About Lifting Weights That Seniors LEARN Too Late
What are some crucial truths about lifting weights that older folks often learn too late? Phil explains. Click here to watch.

 

The Press, The Matrix, and You
If you struggle to use your hips effectively when pressing, you’re not alone. We give you a cue to fix this problem . . . with a little help from The Matrix. Click here to read.

 

Blast from the Past: STOP Making This Deadlift Mistake With Your Legs!
Are you accidentally "kicking the bar" away from you with your shins when deadlifting? Phil helps you fix that problem in less than 3 minutes. Click here to watch.

 

Blast from the Past: Bar Position and the Squat: The #1 MISTAKE You're Making
We cover the #1 mistake lifters make regarding the bar's position on the back as well as how to correct it. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 04/12/25, as we are hosting the annual Testify Strengthlifting Challenge.

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 Strengthlifting Challenge

  • April 12, 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 for more information.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • 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 2025.02.03.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.01.13.

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 2024.12.16.

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 2024.12.16.

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 Morning News - March 31, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Build a Lifting Platform in 3 Minutes! (click the title to watch):

Paulie LaMothe
Can you use this platform for olympic weightlifting?

Phil
Absolutely. An 8 x 8 platform is the most common size for a weightlifting training platform in the US, and we use these all the time for exactly that purpose.

Paulie LaMothe
@TestifySC Awesome. Thanks for the swift reply

Phil
You’re welcome!

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 Deadlift Correctly in 1 Minute (EASY to Learn)
Learn correct technique for the deadlift in 60 seconds. Phil covers how to deadlift safely, effectively, and efficiently. Click here to watch.

 

Scraping Your Shins in the Deadlift? It's Not the Bar - It's You.
“Are you getting bloody - or at least scraped - shins when you deadlift? This quick tip is for you.” Click here to read.

 

Blast from the Past: Bad Wrists = Weak Deadlift! | Correct Your Deadlift Technique
Your wrists are messing up your deadlift, and you probably don't even know it. In the 2nd video in our Saturday Shorts series on correcting the deadlift, Phil covers how to achieve the correct wrist positioning. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 7: Correct Your ABOMINABLE Knees
Are your terrible knees ruining your press? Phil quickly discusses and demonstrates how to solve this problem. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is here, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

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 Strengthlifting Challenge

  • April 12, 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.

Testify IronFest VII

  • June 20, 2025

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

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 15, 2025

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • 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 2025.01.27.

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 2025.01.06.

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

Compare to 2024.12.09.

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 2024.12.09.

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 Sun - March 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Restoring a Rusty Barbell (click the title to watch):

Steven Lengyel
I was always told the bar is 45 pounds

Phil
A standard, "men's" olympic barbell is 20 kg or 44 lb, and in the U.S., it's often referred to as 45 lb out of convenience. There are some manufacturers that make actual 45 lb bars as well, but unless you know where you got your bar and which model it was, you won't know unless you put it on a scale.

A standard, "women's" olympic barbell is 15 kg or 33 lb, and that's what this barbell was.

The process to restore the bar is the same regardless of the weight, and we didn't have any rusty 20 kg bars.

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 EASILY Put on Your Lifting Belt (the 2 simple tips that change everything...)
Do you struggle to put your lifting belt on correctly and easily? Phil gives you two quick tips to make your life easier. Click here to watch.

 

Don't Want to Train? Do This Instead.
“You’re supposed to train today, but you don’t feel like it. In fact, you really don’t want to train today. So, naturally, you choose the second best option, which is…” Click here to read.

 

Blast from the Past: NOT My Best Day Deadlifting | How to Handle a Misloaded Barbell (it's NOT just the math)
A unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. Click here to watch.

 

Blast from the Past: Thinking About Competing? Here's Why You SHOULDN'T.
Phil discusses why if you're thinking about competing . . . you shouldn't. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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 12, 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.

Testify IronFest VII

  • June 20, 2025

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

  • 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 2025.01.20.

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 2024.12.30.

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 2024.12.02.

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 2024.12.02.

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 Post - March 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Ways You’re RUINING Your Press (and how to fix them!) (click the title to watch):

Dennis J
I wonder in the old days when the ohp was an official lift if hip movement would be a legal move?

Phil
Solid question, Dennis, and yes, it was indeed legal. Back when the clean-and-press was part of the sport of weightlifting (along with the snatch and clean-and-jerk), the hip movement was widely utilized. The key (as mentioned in this video also) is that the knees couldn’t bend.

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

10 Ways You’re RUINING Your Press (and how to fix them!)
Are you struggling with the press (AKA overhead press or shoulder press)? Phil covers 10 common press mistakes as well as how to fix them so you can get a bigger, stronger press. Click here to watch.

 

Quick Breathing Tip to Improve Your Bench Press
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to read.

 

Blast from the Past: Deadlift Swinging Away? Fix Your Balance | Deadlift Technique
Does your deadlift swing away from you? In this first video in our Saturday Shorts series on correcting your deadlift, we cover how to achieve the correct balance in the setup for the pull. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 6: Get Your Eyeballs FIXED!
Phil discusses the problem of an incorrect (or absent) focal point when pressing as well as how to fix this problem. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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 12, 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.

Testify Mystery Event . . . and the details are out!

  • March 21, 2025

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

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 2025.01.13.

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

Record distance for each round.

Compare to 2024.12.23.

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 2024.11.25.

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 2024.11.25.

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.

The Testify News - March 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 10 Bench Press Mistakes (Get a Bigger Bench NOW) (click the title to watch):

askates02
The hick trick for performing a valsalva maneuver was something I’d never heard before and was a game changer for me. Thanks

Phil
I’m glad to hear that, and you’re very welcome!

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 Personal Trainers Don’t Tell You About Lifting Weights (7 Facts!)
There's a lot your "personal trainer" isn't telling you about lifting weights. Phil gets right to it with 7 very important facts. Click here to watch.

 

These Aren't the Cues You're Looking For
“Stop cueing your muscles…If you stop reading right now (this article, mind you - not reading in general), you’ll already have improved as a human…” Click here to read.

 

Blast from the Past: Home Gym Buyer's Guide: Best and Worst Weight Plates!
Want the best plates for your home or garage gym? Should you get calibrated plates, or are they the worst decision you'll ever make? This and more - we dive in. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 5: Correct Your AWFUL Grip
Phil discusses the problem of an incorrect grip when pressing as well as how to fix it. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

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 12, 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.

Testify Mystery Event . . . and the details are out!

  • March 21, 2025

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

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.” 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 2025.01.06.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.12.16.

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 2024.11.18.

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

Compare to 2024.11.18.

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.