Gunfighter Challenge
Red White and Blue Fitness
Tactical / MilitaryWhat is the Gunfighter Challenge? 9 weeks Strength and Performance program to not only bring your performance to an elite level, but health and body composition as well.
If you're a senior leader infantryman, law enforcement or even newly retired, and the years, injuries, and lifestyle are starting to add up, now is the time to reverse the clock and finish strong.
Just because you're dinged up doesn't mean your done. Everyone has told you that all these issues are just a part of getting older. In reality you can be stronger, more agile and healthier than peers half your age. This isn't hyperbole, we've successfully done it with numerous guys in their mid to late 30's, 40's and even 50's.
With that, this is an advanced program. If you're not training 3-6x per week currently, we recommend you start with Get Back in The Fight. And let's clarify 'advanced'. Most military dudes know basic powerlifts, bi's and tri's, running and some abs.....that's NOT who this program is for. Advanced means you can pick new exercises quickly, adapt to the equipment/space/resources in your training area, plan ahead and don't eat like a 6 year old with no adult supervision. That doesn't mean the sessions will leave you worse off as that's antithetical to our goal. If you take this as professionally as your career, you'll get along just fine regardless your training experience.
If you want to look better, feel better and perform better as you age, while reducing injuries and getting healthier, you've found the right place
Recovery
A
Resting Heart Rate (beats / min)
Take your morning resting heart rate and record here You can also track your 24/7 heart rate with your smartwatch and watch the trends over time
B
Getting Started: Using the App for your First Session
C
RPR Wakeup Drills
For Completion
A
RPR Wakeup Drills
For Completion
B1
SMR Glutes, Hamstrings, IT Band, Adductors
1 x 120
B2
90/90 Hip Switch to Bear Squat
1 x 10
B3
Tactical Frog w/OH Reach
1 x 5
B4
Goblet Squat w/Prying
1 x 5
B5
Bent Knee Copenhagen Hip Lift
1 x 40
C1
DB Jump Squat
2 x 10
C2
Spring Ankle 1.1 (Level 1, Position 1)
2 x 20
C3
Spring Ankle 1.2 (Level 1, Position 2)
2 x 20
D1
Staggered Stance Trap Bar DL
20, 7, 7, 7, 7, 7 @ 20, 40, 50, 65, 75, 83 %
D2
Kneeling 3-Way Hip Flex + OH Reach
6 x 5
D3
Forward Infinity Walk
6 x 3
E1
Staggered Stance RDL
10 x 3 @ 55 %
E2
Glute Wind-Up
5 x 4
A
RPR Wakeup Drills
For Completion
B1
Dead Hang w/Pec Stretch Bias
1 x 60
B2
Floor DB Internal/External Rotation
1 x 20
B3
Banded Chicken Wings
1 x 12
B4
Prone Y Press
1 x 10
B5
Push-Up to Downward Dog
1 x 10
C1
Bench Plyo Pushup
2 x 5
C2
Neural Perplexity Forward
2 x 1
D1
Bench Press
20, 7, 7, 7, 7, 7 @ 20, 40, 50, 65, 75, 83 %
D2
Cuban Press
7 x 8 @ 5 lb
E1
1-Arm DB Row
10 x 3 @ 55 %
E2
DB Reverse Fly
5 x 8
A
Ruck
@ 30:00
A
RPR Wakeup Drills
For Completion
B1
Run
2 x 4:00
B2
Recovery Heart Rate- 60 Seconds
A
RPR Wakeup Drills
For Completion
B1
Banded Couch Stretch
1 x 120
B2
Straight Leg Raise (Hip Flexor Activation)
1 x 12
B3
90/90 Heel Taps
1 x 20
B4
Figure 4 Hip Thrusts
1 x 20
B5
PNF Butterfly Stretch
1 x 5
C1
SL Multi-Directional Plate Hops
2 x 10
C2
Spring Ankle 1.1 (Level 1, Position 1)
2 x 20
C3
Spring Ankle 1.2 (Level 1, Position 2)
2 x 20
C4
Forward Infinity Walk
2 x 3
D
Fukuda Step Test
E1
Hex Bar Deadlift
20, 7, 7, 7, 7, 7 @ 20, 40, 50, 65, 75, 83 %
E2
SL Squat Knee Fwd
4 x 10
E3
Common Lunge Matrix
4 x 3
E4
Cross Crawl March
4 x 10
F1
DB Rear Foot Elevated Split Squat
10 x 3 @ 55 %
F2
Banded Hip Flexor
5 x 10
A
RPR Wakeup Drills
For Completion
B1
Dead Hang
1 x 60
B2
Supine DB Y-Press on Foam Roller
1 x 10
B3
DB Pullover on Foam Roller
1 x 10
B4
Supine Handcuff Hold
1 x 60
B5
Y Handcuffs
1 x 10
C1
Side-To-Side MedBall Slam
2 x 10
C2
Neural Perplexity Forward
2 x 1
D1
Weighted Strict Pullup
7, 3, 3, 3, 3, 3, 3 @ 20, 40, 50, 60, 70, 80, 90 %
D2
Plate A Raise
7 x 8 @ 5 lb
E1
Incline DB Bench Press
10 x 3 @ 55 %
E2
Band Face Pull
5 x 8
A
Ruck
@ 30:00
A
Downrange Density Mobility
For Completion
A1
Knee Circle 26 Mobility
For Completion
A2
Backstroke 26 Mobility
For Completion
A3
Hip Hurdler 26 Mobility
For Completion
A4
Hitchhiker 26 Mobility
For Completion
A5
Gunslinger 26 Mobility
For Completion
A6
Spinal Rotation 26 Mobility
For Completion
B1
Tactical Front Lunge 26 Qual Recruit
B2
Recovery Heart Rate- 60 Seconds
C1
Pull Plank Knee 26 Qual Recruit
C2
Recovery Heart Rate- 60 Seconds
D1
Sit Thru Knee 26 Qual Recruit
D2
Recovery Heart Rate- 60 Seconds
E1
Tactical Pushup 26 Qual Recruit
E2
Recovery Heart Rate- 60 Seconds
F1
Spinal Rock Basic 26 Qual Recruit
F2
Recovery Heart Rate- 60 Seconds
G1
Tripod Vertical 26 Qual Recruit
G2
Recovery Heart Rate- 60 Seconds
H
TACFIT Qualification Score
I1
Pigeon 26 Compensation
For Completion
I2
Downward Facing Dog 26 Compensation
For Completion
I3
Forearm Frog 26 Compensation
For Completion
I4
Drill Bit Hold 26 Compensation
For Completion
I5
Shoulder Bridge 26 Compensation
For Completion
I6
Standing Sidebend 26 Compensation
For Completion
Nathan Cragg
Head Coach of Red White and Blue Fitness. Over two decades of military service and working with senior leaders to bring their performance to keeping up or exceeding their junior peers
Age and mileage doesn't mean you have to suffer in pain or be relegated to office jobs because your performance isn't what it use to be. Two months from now can have you looking better, feeling better and performing better or you can stay stuck and blaming
Get Gunfighter Challenge
Ephraim
CSM (RET)/Model for your favorite brands
Verified Athlete"I'm backing up the clock in terms of how I can perform physically and mentally. I can perform better than people half my age without the negative effects on my overall health. My ACFT score beat 90% of the BN at their age groups"
Duke
Dude who does stuff
Verified Athlete"Is it normal to see a weight spike, but also look lean? I can see the outline of my abs still, pants are all loose, weight has jumped about 6 pounds and I have a general feeling of being jacked/much bigger than I was 3 months ago. It's wild. (After a portion of the Gunfighter Challenge)"
Xavier
MMA Athlete
Verified Athlete"I can FEEL the contralateral movements when I hit someone. The conditioning and gas tank we built. Once I started I knew I'd only lose based on skills and not on getting tired. "We peaked conditioning damn near perfect and it showed"- Coach Mick (After Xavier dominated a 3 round decision fight)"
