Victus CSC
Features
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
RASP-Prep Warmup Card
Execute each drill for 20 yds* - Scoop RDL - Lunge/Twist - Lateral Lunges - High Knees x2 - Frankenstein - Frankenstein w/ a skip - Carioca x2 - Straight leg bounds for reps - Straight leg bounds for distance - 70% Sprint - 80% Sprint - 90% Sprint
2 Mile Run
B
All out effort. Record your time.
C
Box Breathing
1 x 5:00
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Back Squat
3 x 8
C1
Barbell Military Press
3 x 6
C2
Barbell RDL
3 x 6
D1
Single Arm DB Row
3 x 8
D2
Weighted Sit Ups
3 x 15
E
Incline 3 Way Raise
3 x 5
F
Box Breathing
1 x 5:00
Conditioning
A
RASP-Prep Warmup Card
Execute each drill for 20 yds* - Scoop RDL - Lunge/Twist - Lateral Lunges - High Knees x2 - Frankenstein - Frankenstein w/ a skip - Carioca x2 - Straight leg bounds for reps - Straight leg bounds for distance - 70% Sprint - 80% Sprint - 90% Sprint
Ruck
B
- 1.5 Miles - Target 45 minutes max - 25 lb dry ruck
Conditioning
C
Calisthenics Card 1
3 Rounds - Pull Ups x 8-10 - Sit-Ups x 40-50 - Hand-Release Push-Ups x 25-30 - Air-Squats x 25-30
Ruck
D
- 1.5 Miles - Target 45 minutes max - 25 lb dry ruck
E
Box Breathing
1 x 5:00
Conditioning
A
RASP-Prep Warmup Card
Execute each drill for 20 yds* - Scoop RDL - Lunge/Twist - Lateral Lunges - High Knees x2 - Frankenstein - Frankenstein w/ a skip - Carioca x2 - Straight leg bounds for reps - Straight leg bounds for distance - 70% Sprint - 80% Sprint - 90% Sprint
3 Mile Run
B
Sub-maximal effort. Record your time but Remain in HR Zones 2-3.
C
Box Breathing
1 x 5:00
Conditioning
A
Movement Prep
A. (Raise) 3 Minutes on an air bike/treadmill/ski-erg/rowing machine etc. @ RPE 7 B. (Mobilize) Banded squat to press x 10 Banded cat camel x 10 90 90 hip switch x 10 each way Band pull aparts x 10 overhead x10 horizontal C. (Activate) Barbell RDL x10 Barbell bent over row x10 Barbell overhead press x 10 Barbell front squat x 10
B
Bench Press
3 x 8
C1
DB Cossack Squat
3 x 5
C2
Weighted Pull Ups
D1
Hip Flexor Sit Up
3 x 5
D2
Weighted Push Up
3 x 10
E
DB Farmer Walk
3 x 40
F
Box Breathing
1 x 5:00
Conditioning
A
RASP-Prep Warmup Card
Execute each drill for 20 yds* - Scoop RDL - Lunge/Twist - Lateral Lunges - High Knees x2 - Frankenstein - Frankenstein w/ a skip - Carioca x2 - Straight leg bounds for reps - Straight leg bounds for distance - 70% Sprint - 80% Sprint - 90% Sprint
4x400 Yd Sprints
B
- Slick with running shoes - 2:00 minutes rest between reps
Conditioning
C
Calisthenics Card 1
3 Rounds - Pull Ups x 8-10 - Sit-Ups x 40-50 - Hand-Release Push-Ups x 25-30 - Air-Squats x 25-30
D
Box Breathing
1 x 5:00
Conditioning
A
RASP-Prep Warmup Card
Execute each drill for 20 yds* - Scoop RDL - Lunge/Twist - Lateral Lunges - High Knees x2 - Frankenstein - Frankenstein w/ a skip - Carioca x2 - Straight leg bounds for reps - Straight leg bounds for distance - 70% Sprint - 80% Sprint - 90% Sprint
Ruck
B
- 4 miles - Target 1 hour max - 25 lb dry ruck
C
Box Breathing
1 x 5:00
