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Warmup with burpee pyramid run: 1 burpee - 50m run, 2 burpee - 50m run, ...3,4,5 stop at 10
Push / Pull / Abs / Cardio
Repeat 4 times
Bench Press 5-6 reps
Pulldowns 5-6 reps
or wt.pullups 5-6 (heavy)
Wt Plank 1 min
Grip Circuit
Light-Weight Shoulders
Repeat 3 times
Fast run - 5 minutes
Pushups 40
Situps 25 in 30 seconds
Pullups max
Run 2 miles each or bike 20 minutes
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Warmup with squats pyramid run: 1 squat - 50m run, 2 squats - 50m run, ...3,4,5…stop at 10
Leg / Abs / Stairway Cardio
Repeat 4 times
Dead lift 5
Hang clean 5 with
Front squat 5
Repeat 3 times
Fast run - 5 minutes
Carry 45+ lbs plate or Db walk up a flight of steps 5 times
Run 20 min or bike 20 minutes pyramid – each min increase resistance x 2 levels for 10 minutes – repeat in reverse order
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Cardio
Run 30 minutes
Ruck 60 minutes with 40 lbs
*Note - if you prefer to not run or ruck mix in some bike or elliptical pyramids
Mix in some mobility work too:
5 min non impact
5 min stretch
5 min foam roller
5 min massage tool
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Big Pull and Leg Day
Squat Pyramid 1-10 - run 25m 1 squat, run 25m 2 squats...up to 10 - do dynamic stretches during some of the 25m runs...
Run up / down 1 flight of steps carrying weight (25-45lbs) 10 times
Repeat 5 times
Pullups max
Pulldowns 10
Db or barbell rows 10
Rest with plank 1 min
Farmer walk 100m
Repeat 3 times
Dead lifts 5
Front Squats 5
Hang cleans 5
Later in the day run 2 miles of
4 x 1/2 mile fast interval runs.
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Big PUSH Day
Burpee Pyramid 1 -20 - run
25m 1 burpee, run 25m 2 burpee - keep going back and forth to 20 burpees
Repeat 5 times
DB Bench press 5-10
rest with abs 1 min
Db Military press 5-10
Plank 1 min
Pushups 1 min
Situps 1 min
Dips max
Lightweight Shoulders
Run 2 miles
Bike or Ruck 20 min
How far do you get in 20 minutes doing either cardio events?
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