WHAT YOU GET
3 dedicated weightlifting session per week
video feedback to your lifts
1:1 coaches contact
including TDG Athlete program
Learn the fundamentals of olympic weightlifting
STARTED FROM THE PVC NOW WE HERE
This is how we make you a better lifter.
Warm Up
5-10 min
empty barbell or broomstick skill session with focus on proper movement
Stretches
5-10min
specific stretching routines to improve your range of motion
Oly Part
30-40 min
Dedicated weightlifting session with focus on the snatch, clean & jerk
TDG Program
30-60min
additional to that you get access to our TDG Program with 5 training days a week and minimal & no kit version.
LOG YOUR SCORES
track your progress via App & share your scores in our private Facebook group
1:1 COACHES
CONTACT
talk to one of our coaches directly via chat and send videos to get individual feedback to your lifts and gymnastics.
LIMITED TIME OFFER
START YOUR 2 WEEK FREE TRIAL
Choose your program
X OLY GUIDE
+ TDG Athlete program with 5 training days
1:1 coaches contact
8 week weightlifting Guide
Digital Coaching via App
30 EUR/mo - cancel anytime
trial only new clients
Training & Nutrition Bundle
includes all features of TDG x OLY GUIDE
personalized macros
weekly check-ins with Sophie
GO PREMIUM
TDG
60 EUR/mo - 3 month commitment
then cancel anytime
X NUTRITION
BESTSELLER
TDG
Home Gym Plan
every session includes a minimal
& no equipment version
Worldwide Community
Join our private Facebook group to get to know and throw down with your fellow athletes
Train with purpose
Detailed session notes and direct
1:1 coaches contact .
Boost your performance, recovery and overall health and wellbeing with a nutrition program that helps you to build long lasting habits.
After filling out a questionnaire you get your personalized macros.
We will work on more than 'just' macro tracking. Our habit based approach helps you to implement long lasting habits and improve not only your nutrition but also your mindset.
You want to change something & want to feel good and happy within your body?
Within the coaching you learn to unlock your full potential, feel more energized & happy through sustainable & small changes - one at a time
I take on new clients usually at the beginning of each month if I have free capacity.
If you can't book the coaching right now, you can add yourself to a waiting list & I will get in contact with you, once I have free spots available :)
We will have weekly check-Ins.
On those check-in days you fill out different metrics like weight, stresslevel and mood and every two weeks take progress pictures and do different measurements (eg. chest).
You can also contact your coach in case you have any questions. Additional to that you get a weekly habit that you can work on the upcoming week.
Our nutrition product has no trial option.
You can test both programs TDG Athlete as well as TDG Competitor two weeks for free.
If you don't like it you can cancel it within the two week period.
Hi, my name is Sophie and I will be your coach.
I work as a certificated Precision Nutrition L1 Coach since 2019 and my mission is to help you change your life by forming productive and positive habits.
Science is the foundation of my work - and here is the thing: most of us already know what we should do, but to put things into practice so it works in the 'real world' is a challenge. This is what I am here for
Further education /
- Advanced Nutrition Certificate in Nutrition Coaching for Athletes
- Advanced Nutrition Certificate in Nutrition for metabolic Health
- Advanced Nutrition Certificate in Change Psychologie
We will have weekly check-Ins via our App.
On those check-in days we look at the development of different metrics such as your sleep & stress level, but also how consistent you are with the habits we discuss.
Depending on your goals we can, but don't have to, include metrics such as your weight or progress pictures. We will figure this out during our 30 minute onboarding call.
Get in and out of the gym in less than 90 minutes with the TDG Athlete track!
Improve your skills, strength and endurance and get fitter than ever before with this program.
Each training session is scaleable to three different levels.
Use our session notes and workout instructions to get the right stimulus.
Each session is around 90 minutes long, including a warm-up and cool-down.
The TDG X Nutrition Coaching includes the TDG Training program (optional) and within the coaching process we will have a bigger focus on your nutrition and how this impacts your training. of course health habits such as sleep, stress management etc. also play a big role here.
With the TGL Coaching - your nutrition is part of the coaching too, but there will be a bigger emphasize onother aspects too. Also how we look at your nutrition will be more lead by how your feel within your body.
The TGL Coaching includes a 30 minute onboarding call to get to know each other :)
if you are not sure which coaching suits you the best, just send me a message via mail or instagram and I am happy to help you.
When you choose the TDG Athlete program, you’ll have access to our regular programming (standard gym equipment) and to our home gym track (minimal to no equipment needed).
Absolutely! There’s no need to do any specific testing before you start our TDG Athlete program.
That being said, there are some tests we recommend doing to set the right stimulus for each training session. To give you some examples, these include 1 RMs of all main lifts or a 2k row test. We implement test weeks on a regular basis, so don’t worry if you don’t know your numbers yet. If you are not sure what numbers to use at the start, shoot us a message on the app.
If you already tried the program 2 weeks for free you can renew your subscription via your WodUp Account.
Just log into your account > click on 'billing' and choose the program you want to sign-Up for.
Our TDG competitor track is for those of you who are looking to compete in the sport of fitness.
Each training day includes up to 2 sessions - Improve all areas of your fitness through dedicated strength cycles, daily skill and accessory work as well as endurance pieces.
Warm Up - 10-15 MIN
Main Session - 60-90 MIN
Accessory - 20-40 MIN
Work Capacity - 30-60 MIN
When you choose the TDG Competitor Program, you’ll have access to our regular programming (standard gym equipment) and to our home gym track (minimal to no equipment needed).
MInimal = a Dumbell/Kettlebell + Pull-Up Bar
No Kit = bodyweight
Absolutely! There’s no need to do any specific testing before you start our TDG Competitor program.
That being said, there are some tests we recommend doing to set the right stimulus for each training session. To give you some examples, these include 1 RMs of all main lifts or a 2k row test. We implement test weeks on a regular basis, so don’t worry if you don’t know your numbers yet. If you are not sure what numbers to use at the start, shoot us a message on the app.
If you already tried the program 2 weeks for free you can renew your subscription via your WodUp Account.
Just log into your account > click on 'billing' and choose the program you want to sign-Up for.
Whether your goal is to get your first muscle-up, get fit from home, compete in a local competition or become a Sanctionals athlete – we’ve got your back!
Each training session is scaleable to three different levels.
Use our session notes and workout instructions to get the right stimulus.
Choose the right track depending on your goals: TDG Athlete (one session per day) and TDG Competitor (up to two sessions a day). Both include our home gym program.
We have two program options for you –
TDG Athlete: 60-90 minutes per session
TDG Competitor: 2-3 hours total per day (two sessions)
With both tracks (TDG Athlete and TDG Competitor), you’ll receive access to our regular programming and our home gym program. The regular program uses standard gym equipment, and our home gym track requires minimal to no equipment at all.
Yes! Both programs – TDG Athlete and TDG Competitor – can be tested for two weeks free of charge. If you’re not satisfied, you can cancel anytime within the two-week trial period.
Our nutrition program has no trial option.
Yes, both programming tracks offer home gym sessions that require minimal to no equipment.
The regular and home gym options are given together, which means that you can easily switch back and forth between them on days you’re at the gym and days when you need to train at home.
If you only need a home gym program, TDG Athlete is the best option for you.
For both training programs, you can add our nutrition package on top. With the help of good nutrition, you can improve your overall performance and recovery as well as live a happier and healthier life!
Check out our Nutrition page for more information.
We have a program for affiliates that includes seven 60-minute training sessions per week.
Each session features a main training piece that focuses on developing strength, skill or conditioning, in addition to a daily metcon. Sessions also include a warm-up and daily stretching.
Check out our Affiliate page for more information.
If you already tried out the program 2 weeks for free, you can renew your subscription here:
www.theboxprogramming.com/checkout
WHETHER YOUR ATHLETES GOAL IS TO GET THEIR FIRST STRICT PULL-UP, MUSCLE UP, BUILD STRENGTH OR JUST WANT TO HAVE A FUN SESSION AT YOUR BOX - WE'VE GOT YOUR BACK.
EVERY SESSION IS FULLY ADAPTABLE TO THE INDIVIDUALS IN THE CLASS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS FOR THE ATHLETES.
THE TRAINING SESSION IS PROGRAMMED FOR A FULL HOUR.
WARM UP - 10 MIN
MAIN SESSION - 15-40 MIN
WOD// ACCESSORY - 5-25 MIN
COOL DOWN - 3-10 MIN
We provide you with a 7day/week program.
Athletes in your box should schedule their own Rest- & recovery days.
EVERY SATURDAY WE PROVIDE YOU WITH A TEAM WORKOUT.
THEY ARE AWESOME TO BUILD YOUR COMMUNITY.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUTE.
IF YOU HAVE ANY SPECIFIC QUESTION FOR A SUBSTITUT YOU CAN ALWAYSN CONTACT US VIA APP (WODUP). WE ARE HAPPY TO HELP.
WHETHER YOUR ATHLETES GOAL IS TO GET THEIR FIRST STRICT PULL-UP, MUSCLE UP, BUILD STRENGTH OR JUST WANT TO HAVE A FUN SESSION AT YOUR BOX - WE'VE GOT YOUR BACK.
EVERY SESSION IS FULLY ADAPTABLE TO THE INDIVIDUALS IN THE CLASS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS FOR THE ATHLETES.
THE TRAINING SESSION IS PROGRAMMED FOR A FULL HOUR.
WARM UP - 10 MIN
MAIN SESSION - 15-40 MIN
WOD// ACCESSORY - 5-25 MIN
COOL DOWN - 3-10 MIN
NO - WE PROVIDE YOU WITH A 7 DAY PROGRAM.
ATHLETES OF YOUR BOX SHOULD SCHEDULE THEIR ON REST- & RECOVERY DAYS.
EVERY SATURDAY WE PROVIDE YOU WITH A TEAM WORKOUT.
THEY ARE AWESOME TO BUILD YOUR COMMUNITY.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUTE.
IF YOU HAVE ANY SPECIFIC QUESTION FOR A SUBSTITUT YOU CAN ALWAYSN CONTACT US VIA APP (TRUECOACH). WE ARE HAPPY TO HELP.
WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.
WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN
WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION.
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.
YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.
WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.
WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN
WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION.
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.
YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.
WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.
WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN
WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION.
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.
YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.
Boost your performance, recovery and overall health and well-being with a nutrition program that helps you to build long-lasting habits.
After filling out a questionnaire, you’ll receive your own personalized macros – but we won’t stop there!
Our program’s habit-based approach goes beyond “just” macro-tracking to help you implement long-lasting habits that improve not only your nutrition, but also your mindset.
The program includes weekly check-ins.
On those check-in days, you’ll update Sophie, your coach with metrics like your weight, stress levels and general mood. Every two weeks, you’ll also take progress pictures and send in different body measurements (e.g. chest/waist circumference).
In the weekly check-ins we will also working on building new habits each week.
You can contact Sophie anytime you have questions via the chat in the app.
Hi, my name is Sophie and I will be your coach.
I work as a certificated Precision Nutrition L1 Coach since 2019 and my mission is to help you change your life by forming productive and positive habits.
Science is the foundation of my work - and here is the thing: most of us already know what we should do, but to put things into practice so it works in the 'real world' is a challenge. This is what I am here for
Further education /
- Advanced Nutrition Certificate in Nutrition Coaching for Athletes
- Advanced Nutrition Certificate in Nutrition for metabolic Health
- Advanced Nutrition Certificate in Change Psychologie
There is no trial option for our nutrition program at this time. If you are unsure if this is the right coaching for you, please contact us via e-mail or instagram and Sophie is happy to answer all of your questions.
However, you can test out both of our training programs (TDG Athlete and TDG Competitor) for two weeks free.
If you’re not satisfied, you can cancel anytime within the two-week trial period.
If you already have a lot of experience with your nutrition and just need a little bit of extra help to achieve your body composition goals & bring your performance to the next level, our Nutrition Guide is the perfect option for you.
The guide includes your own personalized macros based on your goals, in addition to a full PDF that covers the following topics:
Macro-tracking 101
Micronutrient overview
Macro cheat sheet
Example day
Stress management
Sleep
Hydration
Building habits
Over 30 recipes
Supplement guide
The main difference is the level of coaching you receive.
The 1:1 coaching is a three month commitment with weekly check-ins in our App WodUp. It also includes the TDG Training plan (athlete/competitor).
The nutrition guide is a one time purchase and doesn't come with any additional coaching.
Both the 1:1 Coaching as well as the nutrition guide include your individualised calories & macros as well as a recipe e-book to achieve your goals - no matter if it is performance based, looking better or having more energy.
Boost your performance, recovery and overall health and wellbeing with a nutrition program that helps you to build long lasting habits.
After filling out a questionnaire you get your personalized macros.
We will work on more than 'just' macro tracking. Our habit based approach helps you to implement long lasting habits and improve not only your nutrition but also your mindset.
We will have weekly check-Ins.
On those check-in days you fill out different metrics like weight, stresslevel and mood and every two weeks take progress pictures and do different measurements (eg. chest).
You can also contact your coach in case you have any questions. Additional to that you get a weekly habit that you can work on the upcoming week.
Our nutrition product has no trial option.
You can test both programs TDG Athlete as well as TDG Competitor two weeks for free.
If you don't like it you can cancel it within the two week period.
If you already have a lot of experience with your nutritiona nd just need some extra help the self guided nutrition plan is the perfect fit for you.
You will get your personalized macros based on your goals as well as a full pdf with the following topics:
- macro tracking 101
- stress management
- sleep & hydration
- building habits
- over 30 recipes
- supplement guide
Our nutrition guide is for those of you who have either already experience with macro tracking or don't want to commit to working together with a coach yet.
If you don't need a weekly commitment this plan is exactly what you are looking for. Bring your performance to the next level and achieve the body composition you are looking for.
The Guide includes
Daily calories & macros calculated from a real person - Sophie ;)
full macro tracking guide
the importance of micronutrients
macro cheat sheet
example day for different macros
pre, Intra & post workout nutrition
supplement guide
how to build habits
sleep, hydration and stress management techniques
meal prep guide
how to track your progress
Recipe e-book with over 30 healthy and easy recipes
You are more than welcome to send us over any questions you have regarding the guide.
We also offer a readjusment of the macros after 6-8 weeks to make sure they are still in line with your goals.
Yes, as we work with macros, the plan is totally suitable for vegetarian and vegans.
The recipes also offer vegetarian/vegan options.
You will also find additional information for vegans about what is important
We will not tell you exactly what to eat for breakfast/lunch/dinner as we beliefe macro tracking is the more sustainable approach.
You will create long lasting habits that help you not only to achieve your goals but also live a happier and healthier life.
You will find an example day in the performance guide which gives you a good feeling about how to adapt the portion sizes of the recipes.
Our TDG Oly Guide is for those of you who are looking to start with olympic weightlifting - its for athletes who never touched a barbell before as well as for athletes who want to work on their technique
The weightliftig guide includes 3 dedicated weightlifting sessions a week.
The weightlifting sessions are roughly 40min including a warm up and a short stretching routine.
Additional to that you get access to our TDF athlete program with 5 sessions a week.
Ideally you have access to a barbell and plates - if you never touched a barbell before, we would recommend to start out with just a broomstick or PVC pipe.
If you already tried the program 2 weeks for free you can renew your subscription via your WodUp Account.
Just log into your account > click on 'billing' and choose the program you want to sign-Up for.
WHETHER YOUR GOAL IS TO LOOSE WEIGHT, GAIN MUSCLES OR IMPROVE YOUR OVERALL PERFORMANCE - WE'VE GOT YOUR BACK!
THE PLAN WORKS BEST FOR MOTIVATED & DISCIPLINED ATHELETES WITH SOME EXPERIENCE WITH MACRO TRACKING.
IN YOUR INDIVIDUALIZED NUTRITION PLAN YOU GET YOUR PERSONAL MACROS TO ACHIEVE YOUR LONGTERM GOAL.
ADDITIONAL TO THAT YOU GET AN IN DEPTH GUIDE OF THE FOLLOWING:
SUPPLEMENT GUIDE
INFORMATION AROUND MEAL TIMING
TIPS AROUND SLEEP, HYDRATION & STRESSMANAGEMENT
MINDFUL EATING PRACTICE
TIPS HOW TO BUILD HABITS
MEAL PREP TIPS
RECIPES
PLEASE NOTE THAT OUR NUTRITION PLAN IS NOT A DAILY MEAL PLAN. E.G. FOR BREAKFAST 60 GRAM OF OATS, ETC.
OUR PHILOSOPHY IS FOCUSED ON LONGTERM HEALTH AND SUSTAINABLE NUTRITION - NOT ON A SHORT TERM DIET.
MACRO TRACKING IS GOOD TO ACHIEVE A SPECIFIC GOAL OR TO GET A GOOD FEELING FOR WHAT YOU EAT AND HOW MUCH.
MACRO TRACKING IS NOT MEANT FOR A LIFETIME.
THE GUIDE PROVIDES A LOT OF INFORMATION AROUND TRACKING YOUR MACROS, HOW TO CHANGE YOUR HABITS AND IMPROVE HEALTH AND FITNESS.
HOWEVER IF YOU ARE COMPLETELY NEW TO MACRO TRACKING YOU MIGHT NEED SOME ADDITIONAL SOURCES TO GET ON TRACK.
IN YOUR NUTRITION PLAN IS A FULL SUPPLEMENT GUIDE.
THIS WILL HELP YOU TO DECIDE WHAT SUPPLEMENTS ARE WORTH TO TAKE AND HOW TO TAKE THEM.
THERE IS A FULL SECTION WITH OVER 30 RECIPE IDEAS FOR YOU TO TRY OUT.
THE NUTRITION PLAN IS 100% INDIVIDUALIZED AND ADAPTABLE FOR YOUR SPECIFIC NEEDS. MACRO TRACKING IS ALL ABOUT FLEXIBILITY IN YOUR DIET.
YOUR NUTRITION PLAN IS PROVIDED VIA EMAIL IN FORM OF A PDF. AS A FOLLOW UP YOU CAN ASK ANY QUESTIONS TO GET THE MOST OUT OF YOUR PLAN. FROM THERE ITS YOUR OWN RESPONSIBILITY TO MEASURE YOUR PROGRESS AND STICK TO THE PROVIDED MACROS.
WHETHER YOUR ATHLETES GOAL IS TO GET THEIR FIRST STRICT PULL-UP, MUSCLE UP, BUILD STRENGTH OR JUST WANT TO HAVE A FUN SESSION AT YOUR BOX - WE'VE GOT YOUR BACK.
EVERY SESSION IS FULLY ADAPTABLE TO THE INDIVIDUALS IN THE CLASS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS FOR THE ATHLETES.
THE TRAINING SESSION IS PROGRAMMED FOR A FULL HOUR.
WARM UP - 10 MIN
MAIN SESSION - 15-40 MIN
WOD// ACCESSORY - 5-25 MIN
COOL DOWN - 3-10 MIN
NO - WE PROVIDE YOU WITH A 7 DAY PROGRAM.
ATHLETES OF YOUR BOX SHOULD SCHEDULE THEIR ON REST- & RECOVERY DAYS.
EVERY SATURDAY WE PROVIDE YOU WITH A TEAM WORKOUT.
THEY ARE AWESOME TO BUILD YOUR COMMUNITY.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUTE.
IF YOU HAVE ANY SPECIFIC QUESTION FOR A SUBSTITUT YOU CAN ALWAYSN CONTACT US VIA APP (TRUECOACH). WE ARE HAPPY TO HELP.
WHETHER YOUR GOAL IS YOUR FIRST MUSCLE-UP, COMPETE IN YOUR FIRST LOCAL COMPETITION OR BECOME A SANCTIONAL LEVEL ATHLETE - WE'VE GOT YOUR BACK!
EVERY SESSION IS SCALEABLE TO THREE DIFFERENT LEVELS.
USE OUR SESSION NOTES & WORKOUT INSTRUCTIONS TO GET THE RIGHT STIMULUS.
WARM UP - 10-15 MIN
MAIN SESSION - 60-90 MIN
ACCESSORY - 20-40 MIN
WORK CAPACITY - 30-60 MIN
WELL, THAT DEPENDS ON HOW MUCH TIME YOU WANT TO SPEND IN THE GYM & WHAT YOUR GOALS ARE.
THE 'MAIN SESSION' SHOULD BE MORE THAN ENOUGH FOR MOST OF THE ATHLETES TO BE SUCCESSFUL WITH THE PROGRAM.
YOU CAN ADD THE 'ACCESSORY' PIECE TO YOUR 'MAIN SESSION' TO WORK ON YOUR STRENGTH AND STILL GET IN AN' OUT IN 2 HOURS.
TO GET THE MOST OUT OF YOUR TRAINING - DON'T TRY TO SQUEEZE ALL OPTIONS IN ONE BIG SESSION.
IF YOU HAVE ENOUGH ENERGY IN THE TANK COME BACK FOR A SECOND SESSION AND INCREASE YOUR 'WORK CAPACITY'.
AT LEAST, YOU SHOULD HAVE ACCESS TO A BARBELL, DUMBBELLS, WEIGHTS, ROWER, WALLBALL, RINGS & PULL-UP BAR.
WE TOTALLY UNDERSTAND THAT NOT EVERYONE WILL HAVE ACCESS TO EVERY PIECE OF EQUIPMENT - FOR MOST OF THE MOVEMENTS WE TRY TO OFFER AN APPROPRIATE SUBSTITUT, BUT SOMETIMES THERE JUST ISN'T A SUBSTITUTION.
YOU CAN JUMP RIGHT INTO TODAYS WORKOUT WITHOUT SPECIFIC TESTING.
THAT BEEING SAID - THERE ARE SOME TESTS WE RECOMMEND, TO GET THE MOST OUT OF YOUR 'WORK CAPACITY' SESSIONS. YOU'LL FIND OUT MORE AS SOON AS YOU START.
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
Both payment methods will automatically create a payment after your 14 day trial (if you don't cancel your trial) and will renew every month.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just log in your WodUp Account > billing > and manage your membership there.
Please note that we don't accept any cancellations via Instagram or Chat Massages.
You can update your payment method anytime in your WodUp Account.
Click on billing and update your payment method with a few clicks
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
YOU CAN PAY VIA PAYPAL OR CREDIT CARD IN YOUR LOCAL CURRENCY. BOTH WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
THE BOX AFFILIATE PROGRAM IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST GO INTO YOUR SETTINGS IN WODUP > BILLINGS AND ADJUST YOUR SUBSCRIPTION
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
The one time nutrition plan is a one time purchase. There is no active subscription after you paid.
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
We offer the following options:
TDG Athlete x Nutrition - inclusive nutrition 1:1 online coaching for 60€/mo*
TDG Competitor x Nutrition - inclusive nutrition 1:1 online coaching for 70€/mo*
*minimum term of three month
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
WIth subscribing to the TDG x Nutrition you agree to a three month subscription period.
After that you can cancel at any time.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just delete the automatic payment in your personal paypal account
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
If you paid per credit card please send a message via mail, app (true coach) or instagram.
Please be aware that our nutrition program is a three month membership and you are not able to cancel it with in the three month period.
We offer the following options:
TDG Athlete x Nutrition - inclusive nutrition 1:1 online coaching for 60€/mo*
TDG Competitor x Nutrition - inclusive nutrition 1:1 online coaching for 70€/mo*
*minimum term of three month
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
WIth subscribing to the TDG x Nutrition you agree to a three month subscription period.
After that you can cancel at any time.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just delete the automatic payment in your personal paypal account
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
If you paid per credit card please send a message via mail, app (true coach) or instagram.
Please be aware that our nutrition program is a three month membership and you are not able to cancel it with in the three month period.
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
Both payment methods will automatically create a payment after your 14 day trial (if you don't cancel your trial) and will renew every month.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just log in your WodUp Account > billing > and manage your membership there.
Please note that we don't accept any cancellations via Instagram or Chat Massages.
You can update your payment method anytime in your WodUp Account.
Click on billing and update your payment method with a few clicks
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
Both payment methods will automatically create a payment after your 14 day trial (if you don't cancel your trial) and will renew every month.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just log in your WodUp Account > billing > and manage your membership there.
YOU CAN PAY VIA PAYPAL OR CREDIT CARD IN YOUR LOCAL CURRENCY. BOTH WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
THE BOX NUTRITION IS A ONE-TIME PAYMENT.
YOU DON'T NEED TO CANCEL THE PLAN.
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
YOU CAN PAY VIA PAYPAL OR CREDIT CARD IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
IF YOU PAID PER CREDIT CARD PLEASE SEND A MESSAGE VIA MAIL, APP (TRUECOACH) OR INSTAGRAM.
We offer the following options:
TDG Athlete x Nutrition - inclusive nutrition 1:1 online coaching for 60€/mo*
TDG Competitor x Nutrition - inclusive nutrition 1:1 online coaching for 70€/mo*
*minimum term of three month
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
With subscribing to the TDG x Nutrition you agree to a three month subscription period.
After that your subscriptions renews on a monthly base. You can cancel it at any time before the next recurring payment
The TDG x Nutrition bundle is a 3 month membership.
You can cancel it any time before your next renewal payment after that.
Just log in your WodUp Account > billing > and manage your membership there.
We offer the following options:
TDG Athlete - 60-90 minutes/session for 30€/mo (incl. home gym)
TDG Competitor - 2 sessions per day / 2-3 hours for 40€/mo (incl. home gym)
TDG Athlete x Nutrition - inclusive nutrition 1:1 online coaching for 60€/mo*
TDG Competitor x Nutrition - inclusive nutrition 1:1 online coaching for 70€/mo*
*minimum term of three month
Affiliate program for 100€/mo
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
Both payment methods will automatically create a payment after your 14 day trial (if you don't cancel your trial) and will renew every month.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just delete the automatic payment in your personal paypal account
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
If you paid per credit card please send a message via mail, app (true coach) or instagram.
Please be aware that our nutrition program is a three month membership and you are not able to cancel it with in the three month period.
YOU CAN PAY VIA PAYPAL IN YOUR LOCAL CURRENCY. PAYPAL WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
CREDIT CARD PAYMENT COMING SOON.
THE BOX PROGRAMMING IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
YOU GET A TWO WEEK ACCESS TO THE APP AND ALL FEATURES OF THE PROGRAMMING. IF YOU DON'T LIKE IT YOU CAN CANCEL AT ANY TIME - THERE ARE NO HIDDEN COSTS.
You can pay via Paypal or credit card in your local currency.
Paypal will automatically convert your payment to euro.
Both payment methods will automatically create a payment after your 14 day trial (if you don't cancel your trial) and will renew every month.
The Box Programming is a monthly membership.
You can cancel it any time before your next renewal payment.
Just log in your WodUp Account > billing > and manage your membership there
Please note that we don't accept any cancellations via Instagram or Chat Massages.
You can update your payment method anytime in your WodUp Account.
Click on billing and update your payment method with a few clicks
YOU CAN PAY VIA PAYPAL OR CREDIT CARD IN YOUR LOCAL CURRENCY. BOTH WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
THE BOX NUTRITION IS A ONE-TIME PAYMENT.
YOU DON'T NEED TO CANCEL THE PLAN.
YOU CAN PAY VIA PAYPAL OR CREDIT CARD IN YOUR LOCAL CURRENCY. BOTH WILL AUTOMATICLY CONVERT YOUR PAYMENT TO EURO.
THE BOX AFFILIATE PROGRAM IS A MONTHLY MEMBERSHIP.
YOU CAN CANCEL IT ANY TIME BEFORE YOUR NEXT RENEWAL PAYMENT.
JUST DELETE THE AUTOMATIC PAYMENT IN YOUR PERSONAL PAYPAL ACCOUNT.
-> SETTINGS -> PAYMENTS -> MANAGE YOUR PAYMENTS
IF YOU PAID PER CREDIT CARD PLEASE SEND A MESSAGE VIA MAIL OR APP (TRUECOACH)