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Physical preparation for passing the TRP standards 5, 6, and 7 steps (for men)

This program can no longer be started in the app

In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.

Replacement in the appThe Thaw
  • Maintenance
  • Beginner
  • Gym
  • 16 workouts
  • ~46 min
Start it in the appProgram structure
  • GoalMaintenance
  • LevelBeginner
  • WhereGym
  • Workouts36
  • One workout~54 min
  • ForMen

Workout A

10 exercises · ~54 min

The structure as it was in the app. Exercises link to technique, photos and video.

  1. Circuit workout2 roundsexercises back to back without rest, then a pause and the next round
    1. 01Split SquatsHamstrings× 1bodyweight
    2. 02Sit-UpAbs× 1bodyweight
    3. 03SupermanLower Back× 1bodyweight
    4. 04PushupsChest× 1bodyweight
    5. 05High Knees Running in Place× 1bodyweight
    6. 06Wall Sit× 1bodyweight
    7. 07Bodyweight SquatQuads× 1bodyweight
    8. 08PlankAbs× 1bodyweight
    9. 09Australian Pull-Up× 1bodyweight
    10. 10Standing Toe TouchesHamstrings× 1bodyweight

All workouts in the program

36 sessions over ~10.5 weeks, 3–4 per week. Workouts A, B and C repeat in a loop, 12 times each. The program has been removed from the app, its workouts are no longer run.

Workout intensity

The load of each session: higher means harder. average per round A–C

hardereasierWorkout 1 (A)Workout 2 (B)Workout 3 (C)Workout 4 (A)Workout 5 (B)Workout 6 (C)Workout 7 (A)Workout 8 (B)Workout 9 (C)Workout 10 (A)Workout 11 (B)Workout 12 (C)Workout 13 (A)Workout 14 (B)Workout 15 (C)Workout 16 (A)Workout 17 (B)Workout 18 (C)Workout 19 (A)Workout 20 (B)Workout 21 (C)Workout 22 (A)Workout 23 (B)Workout 24 (C)Workout 25 (A)Workout 26 (B)Workout 27 (C)Workout 28 (A)Workout 29 (B)Workout 30 (C)Workout 31 (A)Workout 32 (B)Workout 33 (C)Workout 34 (A)Workout 35 (B)Workout 36 (C)Round 1: averageRound 2: averageRound 3: averageRound 4: averageRound 5: averageRound 6: averageRound 7: averageRound 8: averageRound 9: averageRound 10: averageRound 11: averageRound 12: average

Workout number

AtletIQ app

Start “The Thaw” in the app

1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 16 workouts of “The Thaw”.

  • The weight of every set comes from your 1RM
  • All workouts of the program in order, with rest between sets
  • Progress for every exercise
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