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.
Monday: Gym-Based Strength, Endurance (Unloaded 5-Mile Run)
Tuesday: Gym-Based Strength, Work Capacity, Core
Wednesday: Endurance (Ruck-Run)
Thursday: Gym-Based Strength/Core
Friday: Endurance (Unloaded Run, up to 8 miles)
Recommended – GPS Enabled Sport Watch such as the Garmin Forerunner 10. A GPS watch will allow you to add variety to your running and rucking routes.
How long should the training session take?
Monday – 75 minutes
Tuesday – 60-90 minutes
Wednesday – 60 minutes
Thursday – 45-60 minutes
Friday – 60-90 minutes
3/5x Pull ups mean…
A complete list and video demonstration of our exercises can be found here:
Email us anytime for more answers if needed!