Maddox Method: Regular

Maddox Method

**Warm Up**  
AMRAP in 8 mins of:  
5 Inch Worms  
6 Scap Pulls  
8 Kip Swings  
10 Downdog + Cobras  
12 Boot Strappers  

**WOD**  
For quality:  
10 Ring Muscle-ups*  
50 Wall Balls  
8 Ring Muscle-ups*  
40 Wall Balls  
6 Ring Muscle-ups*  
30 Wall Balls  
_*or Pull-up/Dip or Tip-toe Pull-up/Tip-toe Dip_  

**Olympic Lifting**  
Every 2 mins for 12 mins:  
1 Snatch Pull  
3 Snatches  

**Functional Weightlifting**  
Incline Bench Press 8-8-5-5  
_Rest 1 min_  
Supinated Barbell Row 10-10-8-8  
_Rest 1 min_  
Dumbbell Bench Press 10-10-8-8  
_Rest 1 min_  
Single Arm Dumbbell Row 10-10-8-8  
_Rest 1 min_  
Weighted Pull-up 5-5-5-5  
_Rest 1 min_  
Tempo Weighted Dip (3 3 3) 5-5-5-5  

**Strength**  
Bench Press 5-5-5-5-5  

Sample Session

Monthly

Maddox Method: Competitor

**Warm Up**  
AMRAP in 8 mins of:  
5 Inch Worms  
6 Scap Pulls  
8 Kip Swings  
10 Downdog + Cobras  
12 Boot Strappers  

**WOD**  
For quality:  
10 Ring Muscle-ups  
50 Wall Balls  
8 Ring Muscle-ups  
40 Wall Balls   
6 Ring Muscle-ups  
30 Wall Balls  

**Metabolic Conditioning**  
Each for time:  
Row: 10x 300 m  
_Perform at 80% effort / RPE 15._  
_Rest 30 secs between efforts._  

**Olympic Lifting**  
Every 2 mins for 12 mins:  
1 Snatch Pull  
3 Snatches  

Every 2 mins for 12 mins:  
1 Clean Pull  
3 Cleans  

**Functional Weightlifting**  
Incline Bench Press 8-8-5-5  
_Rest 1 min_  
Supinated Barbell Row 10-10-8-8  
_Rest 1 min_  
Dumbbell Bench Press 10-10-8-8  
_Rest 1 min_  
Single Arm Dumbbell Row 10-10-8-8  
_Rest 1 min_  
Weighted Pull-up 5-5-5-5  
_Rest 1 min_  
Tempo Weighted Dip (3 3 3) 5-5-5-5  

**Gymnastics**  
4 rounds for quality of:  
7 Wall Facing Deficit Handstand Push-ups, _3/1.5 in_  
21/17 Ski Erg Calories  
Rest 1 min  

OTM Programming

Maddox Method: Master

**Warm Up**  
AMRAP in 8 mins of:  
5 Inch Worms  
6 Scap Pulls  
8 Kip Swings  
10 Downdog + Cobras  
12 Boot Strappers  

**WOD**  
For quality:  
10 Ring Muscle-ups  
50 Wall Balls  
8 Ring Muscle-ups  
40 Wall Balls  
6 Ring Muscle-ups  
30 Wall Balls  
_*or Pull-up/Dip or Tip-toe Pull-up/Tip-toe Dip_  

**Olympic Lifting**  
Every 2 mins for 12 mins:  
1 Snatch Pull  
3 Snatches  

**Strength**  
Bench Press 5-5-5-5-5  

Our Masters program is designed for those 35 and older who are looking to improve or maintain their longevity, focusing on GPP as well as strength. Other disciplines include gymnastics and gross conditioning. Key to longevity and avoiding injury is mobility and stability. We will also push participants to build endurance.  

Masters Program Subscription Includes:  
- Access to btwb  
- Workouts designed for results  
- Get stronger and improve longevity  

Maddox Method: Master

About The Program

Sample Session

Additional Programs