Plans and Sessions



This training program combines classic barbell and bodyweight strength training  track-based aerobic endurance training and intense, gym-based multi-modal work capacity efforts.
The focus of the plan’s endurance component is improving speed over ground in military modes – running, and ruck-running. The plan deploys 3-mile ruck run and running assessments and follow-on 1-mile intervals based on the individual athlete’s assessment results. On Fridays the plan has you distance running at a moderate pace.

In addition to aerobic endurance, the plan also trains bodyweight strength endurance for push ups, situps and pull ups.

The work capacity component of the plan is gym-based, and multi-modal. These efforts occur on Monday and Wednesday and have two distinct durations. Monday’s efforts are designed to last around 25 minutes. Wednesday’s three work capacity efforts are each 5 intense minutes long, separated by a short rest.
Week 1 and 7 of the plan are assessment weeks.
Ideally, you will train Monday through Friday, and take Saturday and Sunday as full rest days. If for some reason you cannot keep this schedule, do not skip any sessions, do them exactly in order as they are designed.
Here is the training week:
Monday: Gym-Based Strength, Work Capacity and Core
Tuesday: Track Based Ruck-Run Intervals
Wednesday: Gym-Based Strength, Work Capacity and Core
Thursday: Track Based Run Intervals
Friday: Moderate Pace Distance Run
** Note: Week 1 in the training plan is an exception to this schedule. Week 1 is an Assessment Week – and includes two assessments, and two rest days. You’ll assess on Monday, rest Tuesday, assess Wednesday, rest Thursday, and run on Friday.


The training plan includes scaled paces for your 1-mile Ruck Run and Run intervals. These paces are based on your 3-mile assessment results for each mode. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.

The 1-mile interval are paced faster than your latest assessment pace. You’ll have to go hard to make them.  These interval paces are scaled to your latest assessment time, and dictate the pace you need to keep for each 1-mile repeat. The tables are self explanatory, and easy to figure out as you work through the training plan. Email if you are having trouble.


Fully equipped functional fitness gym with barbells, racks, bench for bench press, pull up bar, kettlebells and/or dumbbells, plyo boxes, etc.
45# Ruck for men, 35# Ruck for women plus a 10# dumbbell, rubber rifle or sledge hammer. We prefer old ALICE packs for rucking.
400m Track or known 3 mile, and 1 mile distances


I’m a woman. Should I use a 45# Ruck for the Ruck Runs?
No, use a 35# Ruck, but still carry a 10# sledge hammer or dumbbell.

Should I Ruck Run, or Fast Walk for the Rucks?

Ruck-Run. Go Hard.

Should I wear boots for the Ruck Runs?

It’s up to you. We wear trail running shoes.

How long should the training session take?

Sixty Minutes. Some of the gym-based sessions may take a little longer. Some of the track-based sessions may take a little less time.

Why are there two numbers listed for the exercises with assigned loads?

The lower weight is the prescribed weight for women, and the higher is for men, for example, 5x Scotty Bobs at 15/25# means women use 15# dumbbells and men use 25# dumb bellls.

What does 3/5x Pull ups mean?

The first number is for women, second for men. So women do 3x pull ups, and men do 5x pull ups.

What if my gym doesn’t have kettlebells?

Substitute dumbbells at the same weight. For example, if the session calls for a pair of 16kg kettlebells, use 35# dumbbells.

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