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Week 1 -
Day 1 Warm Up withLightweight Shoulder workout
Pullups / Abs
do 50-100 pullups / 200 situps, quarter mile at goal pace until you
complete the TOTAL numbers above in 1 minute sets anyway you can.
Alternate max rep set of pullups, kipups,situps, 25m shuttle run
Swim or Run Workout
20 minutes - how far do you get?
Lower Back
Plan |
Day 2
BURPEE Day
Lightweight Shoulder workout
Run / warmup 10 minutes chest / arm / legs...
Bench Press BW - 80% bodyweight max reps
(ex - 200lb person x 80% = 160lbs for max reps)
Track / Field Workout
Repeat 4 times
*Run 100m shuttle run at goal timed run pace (90 sec for example for 6 min
mile pace)
100yd of burpee / broad jumps (or 25 burpee broad jumps if no field)
Burpee 100yd - for 100yd = broad jump - drop
forward to pushup position - stand back up - repeat for 100yds!!!
Cool down run, bike, or swim 30 minutes - easy pace
Stretch Legs Well
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Day 3 Cardio Day - Military
Triathlon
Run 2-3 miles
Ruck 30 min
Swim 500m timed swim
Lower Back
Plan
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Day 4 Warmup With 10 min jog / stretch
Repeat 5-10 times
Jumping Jacks 10
pushups 10
situps 10
Pullups 5
Dips 10
Repeat 6 times
1/2 mile runs at goal 5 mile pace
Rope climb - 1 or weighted towel pullups 1-2 reps
Lightweight Shoulder workout
*Mix in towel or rope pullups 5 reps - if no rope to climb
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Day 5 Run 3 miles
Shuttle Runs x 5 sets - rest 1 min each run
Run 1 mile at goal 5 mile pace
Lower Back
Plan
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Day 6 Repeat 3-5 times
Bench Press BW - max
Pullups - max reps
Rest 1 min
Lightweight Shoulder workout
Repeat 5 times
Pushups max 1 min
KipUps - max
Rest 1 min
Repeat 3-5 times
Dips max
Situps 1 min
plank pose 1 min
Cardio of your choice:
Run or ruck of your choice
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