TEAM 3X
Longevity & Performance Training by TDL
Strength & Conditioning, Functional TrainingMove Well with Strength That Lasts.
Join an ongoing strength community designed to build you up — one training block at a time. Each month, unlock new innovative programming that builds on the basics while pushing your limits into new levels.
This Month’s Focus:
4-week strength block offers strategically built out 3 full body strength workouts centered on big lifts (squat, deadlift, bench, row ) 2 of the three days have added aerobic training at the end.
Proper Warm-Ups & mobility finishers.
Step-by-step progressions with smart overload
Expert cueing to dial in technique
All levels welcome — build your foundation, level-up, or dominate your next competition
Why It Works:
Build real, lasting muscle and strength
Correct weaknesses, increase mobility and move with confidence leading to pain free days
Train for performance and longevity
Establish a rock-solid base for your next level
Every month builds on the last. Subscribe, show up, and grow stronger.
Warm Up
A
Roll Out Quads - 1 MIN PER into... 2x 5/5 Lizard + Half Split 5/5 down dog Toe Touch 5 Cat Cow :30s Sumo squat Stretch ( elevate heels if you need to actually get into this stretch properly you want heels Down! )
Primer
B
2-3 Sets 6/6 Step Downs - use a box low enough you can control all the way down and TAP the ground and stand up * if you are familiar with these you can load weight in the goblet position 6 Rotational Slams - EXPLOSIVE 6/6 Side Plank Toe Taps * front to back = 1
C1
Barbell Reverse Lunges
5 x 12
C2
Deficit Push Up
5 x 2
D1
Heels Elevated Goblet Squat
4 x 10
D2
Supine Bent Over Row
4 x 10
4 SETS
E
10 DB RDLs - HEAVY RPE9+ ( wear straps if you need ) 8 CAL BIKE - HIGH EFFORT REST 1 MIN
Conditioning
F
18-15-12-9 DB PUSH PRESS 50/35, 40/25 BOX JUMP OVERS
G
Frog Stretch
1 x 3:00
H
Recovery Breathing
1 x 3:00
Warm Up
A
Roll Out Calves 1 MIN Per Lacrosse Ball Feet :30s Per into... 2x Body Flow Complex 3-5 Reps Leg Swings Front To back 5/5 Leg swings side to side 5/5 Dead Bug HOLD :30s
40-60 MIN AMRAP
B
WEIGHTED VEST OPTIONAL * any machine works 3k Bike 800M Run 10 / 10 Side Plank Rotations 30 ALT Step Ups
C
Barbell Calf Raise
2 x 20
Circuit
A
Roll Out Calves 1 MIN Per Banded Lat stretch 1 MIN Per into... 2x 1 MIN PER ankle mobility - HEEL HAS TO STAY DOWN FOR THESE! lean into the working leg 5 / 5 HIP CARS 2x 5/5 Worlds Greatest 5 Cat Cow
Primer
B
2x :45s Plate Loaded Sumo Squat ( only elevate heels if you have to to be able to keep heels down ) :30s Spanish Squat ISO 2x 5 FRONT RACK strict PRESS 5 OH quarter squats 6/6 SL Plate Hops
C1
Barbell Back Squat
4 x 6
C2
Farmer Carry
4 x 100
D1
Speed Bench Press
4 x 5
D2
Supported Single Arm DB Row
24, 20, 16
Circuit
E
5 ROUNDS 5 POWER CLEANS 185/155, 155/125, 135/95 ( SCALE AS NEEDED BUT THESE SHOULD BE AROUND RPE7/8 ) 500M ROW REST 1 MIN into... BUY OUT 50 WALL BALLS :-)
F1
ALT Lateral Lunge
2 x 20
F2
Shoulder Finisher 2.0 ( Front+Lateral+Bent Arm+Rear Delt)
2 x 32
G
Box Shoulder Stretch
@ 2:00
Zone 2 40-60 MIN
A
Hike, Jog, Machine Work Repeats put on a podcast or some jams and just lean into it! I promise it'll pay off
Warm Up
A
Spine Mobility 1 MIN into.... 1-2x 5/5 Adductor Rock Back 5 Cat Cow 5.5 ALT Runners Lunge
Primer
B
2x 5/5 Side Plank Hip Thrust * 2 sec pause at top 5/5 SL RDL 5/5 Lateral Bounds
C1
Sumo Deadlift
5 x 6
C2
Straight Leg Box Jumps
5 x 5
D1
Alternating DB Shoulder Press
3 x 10
D2
Feet Elevated Ring Pull Ups
3 x 10
D3
DB SL Step Ups
3 x 16
E1
Copenhagen Hip Drop
3 x 20
E2
Banded Hollow Lat Pull Down
3 x 20
F
Couch Stretch
1 x 4:00
Zone 2 40-60 MIN
A
Hike, Jog, Machine Work Repeats put on a podcast or some jams and just lean into it! I promise it'll pay off
MOBILITY
A
2 MIN PER SIDE Tall Lunge Stretch 1 MIN ALTERNATING SIDE Sumo squat with Spine Rotation 1 MIN DOWN DOG 1 MIN 90/90 SHIN BOX WITH EXTENSION 2 MIN FROG 1 MIN PER SIDE Thread the Needle 3 MIN BOX SHOULDER STRETCH
Taylor Loyd
My love for program design comes from being a competitive athlete for 10 years and now being retired, but still wanting to train hard AND feel good. I am an elite strength & conditioning coach with over 10 years of experience helping a wide range of individuals reach their physical potential. My approach combines evidence-based programming with a deep focus on longevity, mobility & performance.
Coach Meatball
Meatball has been coaching for 8 years. He is very experienced in recovery ( sleeping ) and nutrition (snacking).
Coach Brisket
Brisket has been coaching for 3 years, still new to the space but hes really thriving in the hype department. He's also good at sprint work ( zooms ).
If you love fully body workouts or are just looking to spend a little less time in the gym without losing your results, you have found the right team. Let's go!
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