TUESDAY
WORK CAPACITY

Warm Up: 3 Rounds of
8x KB Swings @ 20kg
8x Goblet Squats
Rope Climb
100m Run
Instep Stretch

1) 8 Rounds for time of
10x Lateral Jump Shuffles 10/10
8x Burpees
8x KB Swings

Rest 5 Minutes

2) 5 Rounds of
Max 25m Sprints in 60 sec
60 sec rest

3) 4 Rounds of
10x Poor Man's Reverse Hyper - weighted if possible
10x TRX Front To Back
6x Slasher to Halos @ 20kg

Wednesday
Single Mode Stamina

60 Minute Run at a Moderate Pace.

This run felt great.  It was a nice physical and mental break from the grueling gym-based stamina sessions.  We felt recharged after this run.  Keep the pace comfortable, but not too easy.

Below is some reminder info about our RESCUE STRENGTH. I've had some people email me during a stamina session and think it is totally insane that we do this much volume.  It is a lot and that is why we only do it for two weeks...followed by 5 days of complete rest.  If you think about it 1 - two hour session 6x a year (that's how often we do a stamina cycle) is nothing in comparison to training for endurance events, participating in an adventure race, going on a hunt, playing a football game, etc... Keep it all in perspective as to what you are training for.

Our Program is not easy and it is not designed for everyone.  There many other programs out there that are easier and others that are designed for beginners.  Our program is for those individuals who are looking for an elite and balanced strength AND conditioning program to follow.  Many of us are old "Gym Rats" that love lifting weights, but understand the need to be able transfer that strength into our real world events.  Much of our philosophy and programming is adopted from Rob Shaul and the Military Athlete Program, which we are actively a part of.

About our TRAINING:

• We focus on Balanced Strength, Work Capacity, Stamina, and Durability.
• Our Strength days are total body lifts that rotate through different volumes and intensities
• Our Work Capacity sessions are high intensity intervals that not only challenge our physical fitness, but our mental capacity as well.
• Our Stamina session are a necessary evil.  They are longer duration sessions designed to be completed at lower intensities. These are usually single mode events such as runs, rucks, or stair climbs. Our Stamina Cycles,  however, are a combination of gym work and outside training.  Our stamina cycles are very intense, high volume, long duration events. They are designed to train Recovery. We are not only training “stamina” but we are also attempting to train recovery from endurance events. It’s been our experience that relatively short, intense, work capacity sessions alone do a great job preparing an athlete for a single, long, endurance push. But you’ll be trashed the next day. Short, intense events do not train recovery. Only stamina sessions do. Pre-conditioning the muscle endurance and connective tissue transfers directly to decreased soreness and faster recovery time after an event.  This is important on multi-day events and multi-event days.

HOW TO START OUR TRAINING:

The best way to start is to jump right in and do what you can and learn as you go (try not to start during a stamina cycle). Gradually get used to the tempo, exercises, and properly learn the technique before you start throwing a lot of weight on the bar. Easier said then done, but we are in this for the long haul, so use common sense. 

OUR PROGRAM IS DESIGNED TO BE FOLLOWED CONSECUTIVELY, 5 days a week...not just picked through to find one that catches the eye.  This is the biggest difference between "working out" and actually "training".  Most people can design and complete a workout for a single session or two, but to get real results... athletes need to start "Training".  This means following a program that has a strategy, goals, are periodized, and provide balanced training.  People who just "workout" rarely see the result they are looking for and continually jump from program to program sporadically sampling different workouts, which makes it difficult to progress.

KEYS TO SUCCESS:

• Stop "working out" and start "training"!
• During training sessions, work hard and move quickly. Hard work, intensity, and minimal rest while training is what we expect and is what will make our training most effective. If you aren’t willing to work hard, are program is not for you.
• Don’t be ignorant. There is always someone out there who is bigger, stronger, and faster. Judge your successes against the former you, not training partners.
• Don’t expect immediate results. There is no shortcut to getting strong or being fit. Relish the work. Enjoy the sweat. Welcome the pain.
• Don’t worry about how you look, worry about how you perform. The looks will come.
• Our Training Program works. If you are not getting the results you desire, STOP EATING LIKE CRAP, train consistently,  train with more intensity, and maximize your recovery through proper nutrition, rest, massages, or a few extra minutes on the foam roller.

Wednesday
STAMINA

1) 1.5 mile run in 25lb weight vest

2) 4 round in 25lb weight vest of
250 step ups
half mile run

3) 1.5 mile run - no vest

The added weight of the 25lb makes a difference, especially on the step ups.  4 Rounds doesn't seem like a lot, but 250 step ups will eat up a lot of time.  For most of our athletes, 25lb of external weight in equipment is very real, so operating for a longer period of time with such a load is very relevant.

Tuesday
STAMINA (Recovery)
Training:
45 minute Ruck with 50lb Pack

Even though we hit this ruck at a good pace, this was just what we needed after yesterday's extended work capacity session. Do not disregard recovery days and our long slow distance.  You have to continually train in different modes, durations, and intensities to get the most out of your fitness.

Monday 

STRENGTH

Warm Up: 3 rounds of 

8x Snatch Grip RDLs

8x Snatch Grip High Pulls

8x Squat Snatches

8x Overhead Squat

Instep Stretch 

**Use BB only

1) Find Squat Snatch 1 RM

2) 5 Rounds of 

2x Squat Snatch @ 85% of 1RM

Hip Swivel

3) 5 Rounds of 

6x Dead Lift - increase weight until 6 is hard but doable

4x Jingle Jangles

Pigeon Stretch

4) 5 Rounds of 

10x Bench Press

4x Clapping push ups

5 Pull Ups (strict)

Tuesday

STAMINA

14,13,12,11,10....1 reps of 

Squat jumps

Inverted Rows

Mountain Climbers (both legs = 1 rep)

Dips

Sit Ups

400m Run

This is a grind, so do not attempt to sprint through this.  We are using this training as a bit of a recovery day, so if it is a little easier than most, it is designed that way.  However, you will sweat and feel a a good burn.

Wednesday

REST DAY

Thursday

STRENGTH

Warm Up: 4 Rounds of 

Barbell Complex @ 75lbs

1/2 HUG mobility

1) 8 Rounds of 

3x Front Squat - increase weight rapidly until 3 is hard but doable

Frog Stretch

2) 6 Rounds of 

5x KB Floor Press 5L/5R - increase weight until 5 each arm is hard but doable

5x Weighted Pull Ups

5x Weighted Dips

30 sec Front Plank Hold

3) 6 Rounds of

8x KB Swings @ 32kg

8x Ball Slams @ 30lbs

6x Ankles to Bar

Friday 
WORK CAPACITY

Warm Up: 3 rounds of
10 KB Swings 16kg
10 KB Goblet Squats
100m Run
Instep Stretch


1) Performing the following every 2 minutes for 20 minutes:
6x Double KB Squat Cleans @ 16kg (see video above)
3x Lunge Jumps 3L/3R
100m Sprint
***time left bfore 2 minutes is your rest

2) 4 Rounds of
8x GHD Raises
8x Kneeling Sand Bag Keg Lifts @ 60lbs 8/8
8x Dip Extension straight leg raises
60sec Side plank hold 30/30

Monday 
STAMINA - Gym Based

Warm Up: 3 Rounds of
Dumbbell Complex at 25lbs
Instep Stretch

1) 8 Rounds of
6x Sandbag Front Squats @ 60lbs
6x Air Squats
6x Renegade Rows Alternating @ 25lbs(6L/6R)

2) 100 Walking lunges (unloaded)

3) 8 Rounds of
6x Kneeling Sandbag Clean and Press 40lbs
6x Chest to Ground Push Ups
6x Lunge Jumps (6L/6R)
6x Sandbag Sit Ups 40lbs

4) 2 Rounds of
8x Supermans
5x Cat Camels
30/30 Side Plank holds


Tuesday
WORK CAPACITY

Warm Up:  3 Rounds of
12 BB RDLs
12 BB High Pulls
12 BB Push Press
12 BB Good Mornings
12 Sit Ups
Foam Roller

1) With a running clock perform the following every 2 minutes for 20 minutes:
10x KB 1-arm snatches @ 20kgs (5L/5R)
2x KB Turkish Get Ups @ 20kgs (1L/1R)
6x 1-Arm KB Sit Ups (3L/3R)

2) 4 Rounds of
90 Sec Ab Bridge Complex (30 Right side plank, 30 sec middle, 30 sec Left side hold)
10 Seated Russian Twists @ 25lbs (10/10)
1/2 HUG Mobility


Wednesday
STRENGTH

Warm Up: 4 Rounds of
4x Curtis P's -- BB only
6x Push Ups
6x Walking lunges (6/6)
6x Sit Ups

1) Find Push Press 1 Rep Max

2) 6 Rounds of
2x Push Press @ 85% of 1 RM
Prisoner Stretch

3) 6 Rounds of
4x Squat Clean increase weight until 4 is hard but doable
3x Box Jumps - increase to max height
Instep Stretch

4) 6 rounds of
8x DB Lateral Lunges (8L/8R)
8x DB RDLs
5x Fire Hydrants (5x each leg and  each directions)

Thursday
STAMINA

50 Minutes - Run
Moderate Pace


Friday
WORK CAPACITY

Warm Up: 3 rounds of
"mobility complex"

1) 10,9,8,7,6,5,4,3,2,1 reps of
Dead Lift @225
Burpees
Ball Slams
KB Swings @ 24kg

2) 4 Rounds of
8 Glute Ham Raises
8 Dip Ext Leg Raises
8 Side plank raises 8/8
1/2 HAM Mobility

BARBELL COMPLEX

Monday:
WORK CAPACITY

Warm Up: 3 Rounds of 

10 RDLs

10 Hang Clean Hi Pulls

10 Hang Squat Cleans

10 Push Press

(Use unloaded barbell for warm up --no weight on it)

Hip Swivel Stretch

1. 8 Rounds of 

Barbell Complex @ 95lbs

Rest 30 Sec

Rest 3 Minutes

2. 8 Rounds of
40m Shuttle Sprint (20m down and back)
Rest 30 Sec

3. 6 Rounds of  Modified Prison Circuit

5x Pull Ups (strict)

10x Dips

10x Dip Extension Straight Leg Raise

Instep Stretch

4. 2 Rounds of

20x Russian twists 25lbs
60 Sec Side Bridge Complex (30 sec Right side plank,  30 sec Left side plank)
1/2 HAM Mobility

Tuesday
STRENGTH

Warm Up: 3 rounds of
2x DOT Drill (both directions)
8x KB Swings
8x Goblet squats
Instep Stretch

1) 8 Rounds of
3x Front Squats - increase weight rapidly until 3 is hard but doable
Frog Stretch

2) 5 Rounds of
6x Bench Press - increase weight until 6 is hard but doable
5x Hamstring Pulls
Prisoner Stretch

3) 5 Rounds of
6x DB/KB Swing immediately into
Sled Push or block push
5x Rope Pull ups
Hip Swivel Stretch.

Wednesday
STAMINA

60 Minute Hike, Ruck, Stair Climb - Moderate Pace

Thursday:

WORK CAPACITY

Warm Up: 3 Rounds of 

Mobility Complex

1. 6 Rounds of 

5x DB Front Squats @40lbs (80lbs total)

5x DB RDLs @ 40lbs (80lbs total)

4x Jump Squats

10x Sit Ups (unloaded)

2. 6 Rounds of

5x Explosive Bench Press -- selected a weight where you can concentrate on the explosive push out (i.e 115-185 for most people)

4x Clapping Push Ups

Instep Stretch

***This is not a high intensity circuit. Tempo is a brisk, not rapid pace. Focus on the your explosiveness.  

4. 4 Rounds of

10x Standing Russian Twist  10/10
60 Sec Ab Bridge Complex (20 sec Right side plank, 20 Middle,  20 sec Left side plank)

6x Ankles to Bar
8x Back Extensions

Friday

STRENGTH

Warm Up: 3 rounds of

200m Run

5 Burpees

5 Push Ups

10 Walking Lunges

Instep Stretch

1) 8 Rounds of

3x Weight Pull Ups - increase weight rapidly until 3 is hard but doable

3x Weighted Dips 

Hip Swivel Stretch

2) 6 Rounds of

4x Hang Squat Snatch  - increase weight until 4 is hard but doable

3x Box Jumps

1/2 HUG Mobility

3) 6 Rounds of

8x Dead Lifts - concentrate on improving form

5x Ball Slams

3x Squat to Stand