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TTT Fitness

Training Think Tank

Functional Fitness, Functional Training
Coach
Max El-Hag

TTT Fitness is built to provide training options for those with goals outside of the Sport of Fitness. Whether you just enjoy the training style and aren't looking to compete, or you want to have a more focused approach to an aspect of training that you enjoy, we've got you covered.

By signing up for TTT Fitness you get access to the 60, Bodybuilding, Endurance, and Limited Equipment paths. PLUS you will get access to the Movement and Mobility path.

You are welcome to follow just one path, or mix and match depending on how you are feeling.

60: For people who enjoy CrossFit style training, and need to keep their training window to 60 min or less.

Bodybuilding: For people who want to get bigger and stronger.

Endurance: For people who want to develop a broad endurance base across multiple mono-structural modalities. Following this path should provide the preparation and confidence necessary to be able to jump into a local endurance event or 5k run.

Limited Equipment: For people who do not have access to a full gym but still desire a progressive training structure to follow.

Features
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Access to your coaches
The Training Think Tank coaching staff will be there to support you along your training journey. You'll get access to our community and our staff.
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Programming 5 days per week
With TTT Compete, you get access to the Intermediate, Rx, Elite & Masters divisions. PLUS you will get access to the Movement & Mobility path.
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Video Demos
Each movement is accompanied by a demo video so you're not guessing what to do or how to do it.
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Detailed, expert instruction
Beyond just sets and reps, you'll have the specific details you need to execute the training day-in and day-out.
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Committed Teammates
Train with a community that pushes as hard as you do. Compete on the leaderboards and engage in dialogue on the team's chat.
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Delivered through TrainHeroic
We partnered with the best tech in training so that you get the online training experience that you deserve; track your progress and so much more!
Equipment
Required
Barbell + Plates // Dumbbells + Kettlebells // Bands + Plyo Box
Recommended
Conventional Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

Warm-Up

A

10 minute warm up: 10 Band pull aparts (overhand grip) 10 Band pull aparts (underhand grip) 10 Quadruped scap push ups 25ft Bear crawl

B

Bench Press

9 x 5

C

Pendlay Rows

3 x 8

Circuit

D

EMOM x12: min 1 - 3-5 Wall walks min 2 - 12-16 alternating Single Arm DB power snatch min 3 - 45-60 DUs (43-55)

Cooldown

E

2-3x through: 20 sec/side Thread the needle 6-8 Horizontal scap circles

Monday
Day 2

Warm-Up

A

10 minute warm up; 60 sec Row/Bike/Jog 3/side Worlds greatest stretch 4/side Rockback adductor stretch 5 Wall facing Air squats

B

Power Clean & Jerk

3 x 4

C

Box Squat

10 x 3 @ 50 %

Workout Specific Warm-up

D

EMOM x5-6: 3-5 Double DB Power Cleans + 3-5 HR Push ups + moderate Bike for the remainder of the minute

Circuit

E

On a 60 sec clock x4 sets: 10 Double DB hang power cleans (50/35) AMRAP HR Push ups for the remaining time ---Rest 60 sec Score = Total number of HR Push Ups

F

Box Breathing

1 x 1

Tuesday
Day 3

Warm-up

A

10 minute warm up: 20-30 sec Elevated cat stretch 5-6 Childs pose lift offs 10-12 Banded hollow pulldowns

B

Turkish get-ups

1 x 50 @ 45 lb

Circuit

C

AMRAP 10 minutes: 10/8 cal AB 10 T2B 10 Single DB box step ups ---rest 5 minutes AMRAP 10 minutes: 12/10 cal Row 12 Lateral burpees over the rower 12 Single arm DB OH walking lunge steps (25-50)

Cooldown

D

2-3 times through: 3 Prone swimmers 5 Side lying windmills each side 10ft Duck walk

Wednesday
Rest Day

Circuit

A

30-45 minutes @easy pace: 2 min Run/Bike/Row 10 steps Straight leg march 10 steps Walking lunge + twist (towards front leg) 10 steps High knees 10 steps Butt kicks

Thursday
Day 4

Warm-Up

A

10 minute warm up: 60 sec Row/Bike/Jog 15 light Russian KB swings 15 Glute bridges with mini band around knees

B

Deadlift

4 x 9

C1

Double Dumbbell Bench Press

3 x 8

C2

Supine Medball Throws

3 x 6

Circuit

D

AMRAP 10 minutes for quality: 10 Wide stance GHD hip extensions 15 Banded hip hinge abductions 25ft Reverse sled drag

Friday
Day 5

Circuit

A

10 minute warm up: 60 sec Row/Bike/Jog 3/side Worlds greatest stretch 4/side Rockback adductor stretch 5 Wall facing Air Squats

B

Above knee Hang Power Snatch + OHS + Below knee Hang Power Snatch + OHS

6 x 4

C1

KB Front Rack Split Squat

3 x 20

C2

Goblet Cossack Squat

3 x 12

Circuit

D

On a 3 minute running clock x 3 sets: 20 Single arm DB thrusters 10/side Rotational medball throws max cal AB in the remaining time ---Rest 2 minutes (40-55)

E

Shinbox Hip Extension

1 x 1

Coach
coach-avatar Max El-Hag

Max El-Hag, the mad scientist of the CrossFit world and owner of the Training Think Tank, is most known for the work he's done helping athletes Noah Ohlsen and Travis Mayer prepare for the CrossFit Games. Max dives into exercise science and kinesiology, proper movement and what it really means to train like a pro.

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