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Kratos - Full Body Hybrid

Modern Athlete Strength

Tactical
Coach
Modern Athlete Strength

Our top performing cycle from our Tactical Athlete training team - Kratos develops athletes to become stronger, more powerful, and smoke their runs and rucks.

This is not strictly a powerlifting program or an endurance program.

This program combines the two in a way that leaves you feeling jacked and ready to move some heavy weight, while still light on your feet and ready to lead the pack during your next competition.

Kratos has delivered elite results to hundreds of athletes and is now available for you!

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Performance Focused
Originally developed for our top performing Tactical Athlete team - Kratos is built for anyone who requires elevated physical performance to complete their job-specific duties. You will lift heavy, run, ruck, and become a better asset to your team.
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Fast, Jacked, and Strong
Pack on muscle and move further and faster with Kratos. When we ran this cycle on Tactical Athlete, we saw big spikes in rep maxes while shaving time off our runs consistently. All you need to do is follow the plan and get ready to work.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Plates, Squat Rack, Bands, KBs/DBs, Sled
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Sample Week
Week 1 of 12-week program
Sunday
KRATOS W1D1

Conditioning

A

Warm-Up 1

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 Rotational Scoop Throw - 10 (Each Side) DB Side Bend - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hips - 5 (Each Side) Side Plank w/ Reach & Rotation - 5 (Each Side) Banded Pass Through - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

B

Hang Power Clean

6 x 3

C

Back Squat

6 x 3

D

Slight Incline DB Bench Press

3 x 8

E

Kettlebell Swing

3 x 12

F

Bulgarian Split Squat

3 x 8

G1

Bent Over Rear Delt Fly

2 x 15

G2

DB Farmer's Walk

2 x 50

G3

Ab Wheel

2 x 10

Conditioning

H

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Sunday
KRATOS W1D1 Optional Run

A

Run

1 x 30:00

Monday
KRATOS W1D2

Conditioning

A

Sprint Warm-Up

Quad Stretch Walk - 20m Spiderman w/ Rotation - 5 (Each Side) Hamstring Scoops - 20m Butt Kicks - 20m A Skip - 20m Falling Starts - 5 x 10m

B

90 Degree Hurdle Bound

1 x 6

C

5-10-15 Shuttle

1 x 4

Work Capacity Circuit 1

D

Repeat x2 Sled Reverse Fly - 20 Sled Y Pull - 20 Sled High Pull - 20 Sled Row - 20 Note - these are reps, not distances

21" Gun Salute

E

Chin-Up 3x10 Banded Tricep Extension 3x20 Rest 1 Minute b/w Supersets Barbell Bicep Curl 3x10 DB Skull Crusher 3x12 Rest 1 Minute b/w Supersets DB Hammer Curl 3x10 Close Grip Pushup 3x12 Rest 1 Minute b/w Supersets

Conditioning

F

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Tuesday
KRATOS W1D3

Conditioning

A

Warm-Up 2

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Banded Good Morning - 10 MedBall Rotational Punch Throw - 10 (Each Side) Palloff Overhead Press - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 Quadruped Hip External Rotation - 5 (Each Side) Shoulder Airplane - 5 (Each Side) Snatch Push Press - 8 (Empty Barbell or PVC Pipe) Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

B1

Back Squat

5, 5, 5, 3, 3, 3

B2

Box Jump to Depth Drop

6 x 2

C

Bench Press

6 x 3

D

Hang Power Shrug

3 x 8

E

DB Walking Lunge

3 x 8

F

Banded Pushup

3 x MAX

G1

DB RDL

2 x 12

G2

Standing Teapot

2 x 15

G3

Backward Sled Drag

2 x 50

Conditioning

H

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Wednesday
KRATOS W1D4

Conditioning

A

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

B

Run

5 x 400

Conditioning

C

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Thursday
KRATOS W1D5

Conditioning

A

Warm-Up 3

General Warm-Up (3 Minutes) Run/Row/Bike/Jump Rope Dynamic Warm-Up (3 Minutes) Walking Plate Twist - 25m TRX (Or Ring) Thoracic Extension - 10 Leg Lift Over KB - 10 (Each Side) Dynamic Flexibility/Mobility (3 Minutes) Back Roll to Reach - 5 90/90 Hip Mobility - 5 (Each Side) Deep Squat w/ Thoracic Rotation - 5 (Each Side) Band Pull-Apart - 10 Each of these blocks are completed AMRAP style. For instance - if you run through the Dynamic Warm-Up in 2 minutes, then start over until your clock hits the 3 minute mark. This is designed to be around 10 total minutes given you will have transition time between movements.

B

Bench Press

5, 5, 5, 3, 3, 3

C

1-Arm Rotational Landmine Press

6 x 3

D

Deadlift

3 x 5

E

Seated DB Press

3 x 8

F

Alternating DB Snatch

3 x 8

G1

Landmine Lateral Shift

2 x 10

G2

Dual KB Front Rack Carry

2 x 50

G3

Prone Banded Hamstring Curl

2 x 15

Conditioning

H

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Friday
KRATOS W1D6

Conditioning

A

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

Zone 2 Run/Ruck

B

45 Minutes Zone 2 Run/Ruck/Job-Specific Task Your choice of how you'd like to conduct your Zone 2 today. You can also combine multiple efforts to accumulate 45 minutes of training. For instance, Bike 15, Stair Master 15, Sled Pull 15, etc.

Conditioning

C

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Saturday
KRATOS W1D7
Coach
coach-avatar Modern Athlete Strength

MASS coaches bring decades of D1 Strength & Conditioning experience paired with years of experience working with tactical professionals. Our expert coaches know exactly how to get you stronger, faster, and to perform like a warrior.

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Lift Heavy. Run Fast.

Kratos delivers elite results. Now - the choice is yours. Start following the blueprint to bigger lifts and faster runs when you start Kratos today.

Get Kratos - Full Body Hybrid
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Kratos - Full Body Hybrid