Rite of Passage Classic and Rite of Passage Hypertrophy Bias : Testing : 2025

 Rite of Passage and Rite of Passage Hypertrophy Bias : 2025

By Adam Mundorf

My New Strength Evolution

Over the years I've experimented with many different strength programs.  I've gleaned useful things from all of them. By far my favorite has been the Rite of Passage by Pavel Tsatsouline.  This program focuses on the clean and press with a hint of swings/snatches.  The goal of this program is to eventually press 1/2 bodyweight and pass the secret service snatch test.  My evolution is taking all of my resources and combining the best parts without violating any principles.

Rite of Passage Classic

• Warm-Up

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates 

• Presses

• Clean and Press (Military Press on Light Days)

• Superset

• Chin Ups

• Pulls (Roll dice to determine time)

• Snatches (Light Day)

• 5R/5L each Minute

• Swings (Medium Day)

• 8 Two Hand Swings each Minute

• Swings (Heavy Day)

• 10 Two Hand Swings each Minute

• Variety Day (+8kg)

• Loaded Carry Cook Drill

• Notes

• Use Chalk

• Grease the Groove with Captains of Crush Grippers and Expand your Hand Bands while at rest.

Rite of Passage Hypertrophy Bias (-4kg from Rite of Passage Classic)

• Warm-Up

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates 

• Presses (30 Seconds rest between sets and rungs)

• Military Press Only

• Superset

• Weighted Chin Ups

• Pulls (Roll dice to determine time)

• Snatches (Light Day)

• 5L/5R each Minute

• Swings (Medium Day)

• 8 Two Hand Swings each Minute

• Swings (Heavy Day)

• 10 Two Hand Swings each Minute

• Variety Day (+8kg)

• Loaded Carry Cook Drill

• Notes

• Grease the Groove with Captains of Crush Grippers and Expand your Hand Bands while at rest. 

Off Day Active Flexibility and Mobility (Pertains to Both Classic and Hypertrophy Cycles)

• Warm-Up

• Joint Circles

• Toe Touch/Reach Overhead

• Stick Dislocates 

• Trifecta (20 Second Holds)(Various Regressions/Progressions)

• Bridge

• L-Sit

• Twist

• 5 Minute Squat Sit

• Passive Bar Hang

Testing

After every cycle of classic and hypertrophy, you will test your one arm press and secret service snatch test. Go for your 1/2 bodyweight press even if you think you can't get it. For the snatch test, choose a bell you're comfortable with until you reach 24kg and then that will be your permanent snatch testing bell.