MOPs n MOEs
A 4-week training plan designed for athletes who fit the "Gorilla" archetype from our Army Fitness Test calculator. Because these athletes already have a strong base of strength, the purpose of this plan is to enhance aerobic capabilities with an emphasis on speed, speed-endurance, and aerobic base building.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Prep 1
3-5 minute steady state on machine of your choice 3 Rounds 10x slow bodyweight air squats 5x deep squat knee touches-to-floor 5x kneeling T-Spine Rotations/side 5x walking lunges/side
B1
Box Squat
3 x 5
B2
Kneeling Hip Flexor Stretch
3 x 30
C1
DB Romanian Deadlift
3 x 10
C2
DB Walking Lunges
3 x 10
C3
Static Hold
3 x 15
Conditioning Circuit 1
D
4 Rounds 300m Row @ hard pace 12x Burpees 6x Goblet Step Ups (3/side, alternating) 1:00 rest between rounds
Prep
A
Run Prep A
3-5 minute steady state cardio into one round of the following: 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes In walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet **use the attached video to follow along**
B
Run
1 x 5:00
C
Run
6 x 400
D
Run
1 x 5:00
E
12-Minute Mobility Routine
1 x 12:00
Prep
A
Upper Body Prep 1
3-5 minute steady state on machine of your choice 3 Rounds 10x banded pull-aparts 5x scap pull ups 10x scap push ups 5x PVC Behind-the-Neck Press
B1
Bench Press
3 x 8
B2
Banded Face Pull
3 x 10
C1
Seated DB Shoulder Press
3 x 10
C2
Bent Over DB Row
3 x 10
C3
Plank
3 x 30
D1
DB Bicep Curls
3 x 12
D2
DB Tricep Extension
3 x 12
Prep
A
Multi-Modal Run Prep
5-minute steady-state cardio of your choice + 2-3 Rounds 100m run @ controlled pace Hip CARS/side (forward + back on each side) 10yd Prisoner Duck Walk KB Windmill x8/side
B
Run
3 x 10:00
Calisthenics Ladder
C
1-2-3-4-5...-10-8-7-...2-1 Hand Release Push Ups Sit Ups x2 Work up and then back down the ladder. For the sit ups, double the number on each rung (ex 2-4-6-...-20-18-...2)
Prep
A
Full Body Prep 1
3-5 minute steady state on machine of your choice 3 Rounds 10x KB Swing (moderate weight) 5x Cat/Cow Breathing 5x 90/90 Hip Switch/side 3x Seated Box Jumps
B1
Hex Bar Deadlift
3 x 3
B2
Banded Dead Bug
3 x 5
C1
KB swings
3 x 10
C2
Goblet Lateral Step Up
3 x 10
C3
Hanging Leg Raise
3 x 8
Conditioning Circuit 2
D
12 minutes @ fast but sustainable pace 12 cal assault bike 50yd Shuttle Run (25yd down and back) 25yd Farmer's Carry 25yd Walking Lunge (no weight)
Prep
A
Run Prep B
2 Rounds 15yd High Knee Carioca 15yd Over-the-Hurdle + Under-the-Hurdle 15yd Knees-to-Chest 15yd Figure Four 15yd Lunge 2 Rounds 15yd Bunny Hops Forwards 15yd Bunny Hops Backwards 15yd Lateral Bunny Hops Left 15yd Lateral Bunny Hops Right
B
Run
1 x 30:00
