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Day 1
Pushups run pyramid
1-10: 1 pushup, run 25m - 2 pushups, run 25... keep going up until 10 - stop
Lightweight Shoulder
Reverse Pyramid 5-1:
Bench Press x 2
Pullups x 2 *weighted
(10,8,6,4,2 -
Heavier each set)
Repeat 3 times
Pullups max
Pulldowns 10
Rows 10/arm
Bicep / military 10
Dips max
Pushups run pyramid
10-1: 10 pushup, run 25m - 9 pushups, run 25... keep going up until 1 - stop - cooldown
Run 1.5 mile timed
Swim 500m warmup
5 min tread - no hands
Repeat 10 times
50m free fast
50m CSS easy
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Day 2
Squat pyramid 1-10 run 25m in between
Stairs / squat pyramid 1-10 - run up/down stairs in between sets.
Repeat 5 times
Squats 5 (weights)
or squats 20 (no wt)
- 3 min bike or run
Repeat 5 times
Dead lift 5 or
Leg press 10
- wall sits 1 min
Repeat 5 times
Overhead plate carry lunges 10/leg
- farmer walk up/down stiars 3x
- stretch 1 min
Run 1.5 mile timed
Swim 500m warmup for time - no fins
Swim with fins 1000m in 20 minutes
Tread 5 min no hands / no fins
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Day 3
Mobility Day
Repeat 5 times
Bike or row 5 min
Stretch or foam roll 5 min
Swim 10 min
Tread 10 min
Dynamic stretches in chest deep water 10 min
EASY DAY
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Day 4
Warmup Burpee pyramid 1-10
Lightweight Shoulder
Push Pyramid 10-1
Pushups x 2
(20,18,16,14,12) then
Bench Press x 2
(10,8,6,4,2)
EACH SET rest with
- pullups 10
- rows 10
Pull Pyramid 10-1
Pullup/pulldowns x 2
*(20,18,16...to 2)
- rest w/pushups 20
- military press 10
Run 2 miles fast
Swim 500m warmup
10 x 100m hypox of 4-10 strokes per breath
= rest with 10 pullouts or tread 1 min no hands when needed
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Day 5
Squat pyramid 1-10 - run 25m in btwn -
Repeat 3 times
Run or bike 3 min
Squats 5
Farmerwalk up/down stairs 5x with DBs
Repeat 3 times
Dead lift 5
Lunges 10/leg
Run or bike 5 min
Run or ruck 30 min
1000m swim with fins.
Lower back plan - do it later in the evening
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Day 6
Warmup Burpee pyramid 1-10
Lightweight Shoulder
CHOICE calisthencis, weights, or mix
Pyramid 1-10-1
(either / or)
Pullup /pulldowns x 1
Pushup / bench x 2
Abs of choice x3
Dips/mil press x 2
- Run 5 minutes every 5 sets fast
Swim 500m CSS
Repeat 10 Times
Free 50m
CSS 50
m
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