This training is a program that utilizes bodyweight and the use of a barbell for strength training and work capacity purposes. It is further paired with aerobic endurance training and core strength for durability.

All strength work is progressed and we use max reps as a marker for exercises weight selection…

We progress the endurance work through distance. At the top of the progression, you’ll be ruck running 6 miles, and running 8 miles (unloaded).

Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason there is schedule interference, do not skip any sessions, and do them in order prescribed.



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