Enduring - Phase I - Foundational Strength and Aerobic Capacity

Dynamic Warm Up- Ground to Standing

Repeat 2-3 Times Bear Crawl Plank- 10-20 Seconds Bear Crawl Plank- Lift opposite hand/foot 5 each Side Active Isolated Hamstring Stretch- 8 Each Side Bird Dog- 8 Each Side World's Greatest Stretch 8 Each Side A March- 8-10 Each Side or about 10 yards A Skip- 8-10 Each Side or about 10 yards Pogo Hops to Small Step- 8-10 Reps Fast Feet to Small Step- About 10 Seconds- Fast as you can

Trap Bar Deadlift

5 x 5 @ 65 %

Single Leg RDL Weight Shifts

5 x 5

Horizontal Press- Choice

5 x 5 @ 65 %

Split Stance Band Row

5 x 8

Front Racked KB Reverse Lunge

3 x 8

Hanging Leg Raise- Holds

3 x 30

Suitcase Carry

3 x 30

Dynamic Warm Up- Ground to Standing

Repeat 2-3 Times Bear Crawl Plank- 10-20 Seconds Bear Crawl Plank- Lift opposite hand/foot 5 each Side Active Isolated Hamstring Stretch- 8 Each Side Bird Dog- 8 Each Side World's Greatest Stretch 8 Each Side A March- 8-10 Each Side or about 10 yards A Skip- 8-10 Each Side or about 10 yards Pogo Hops to Small Step- 8-10 Reps Fast Feet to Small Step- About 10 Seconds- Fast as you can

Overall Schedule: Week 1: 2 x 8 Minutes (Rest about 5 minutes between sets) Week 2: 1 x 15 Minutes Week 3: 2 x 10 Minutes (Rest about 5 minutes between sets) Week 4: Bodybuilding Deload Week 5: 3 x 8 Minutes (Rest about 5 minutes between sets) Week 6: 2 x 12 Minutes Week 7: 1 x 20 Minutes Week 8: Bodybuilding Deload 5 Options- Stick with 1 or 2 for at least 3 Weeks just so you can measure your progression. Weeks 4-6 use another circuit. Option 1: A1) Sled Push- 10, 15, 20 yards A2) Sled Pull- 10, 15, 20 yards A3) Push Ups- 1, 2, 3 A4) Inverted Row or Pull Up- 1, 2, 3 Reps (Only use pull ups if higher volume doesn't bother your elbows/shoulder) The way this should look: Round 1: Push/Pull Sled 10 yards. Then do 1 Push up, 1 Inverted Row Round 2: Push/Pull Sled 15 yards. Then do 2 Push up, 2 Inverted Row Round 3: Push/Pull Sled 20 yards. Then do 3 Push up, 3 Inverted Row Then repeat the whole thing, but start back at 10 yards, 1 Push Up, 1 Inverted Row. You'll keep repeating this ladder for the duration listed. In week one you'll keep moving for 8 minutes, then rest for 5, then go for 8 minutes again. You should ideally be moving the entire time. _________________________ Option 2: This can be body weight, or you could wear a weight vest/body armor/whatever equipment you wear at work. A1) Step ups (For each leg)- 3 Reps (each leg), 5 Reps, 7 Reps A2) Push Up 1, 2, 3 A3) Kettlebell Swing- 1, 2, 3 A4) Inverted Row or Pull Up- 1, 2, 3 (Only use pull ups if higher volume doesn't bother your elbows/shoulder) Same idea as above, but if you don't have a sled, this can be an option you can do almost anywhere. Build up in reps just like the sled option, but then come back down to 1 and repeat for the programmed time period. Notice in the video below how I am doing these step ups- I am not jumping but I am certain pushing through the bench hard and then driving my knee up as if I am kneeing someone- move with intent. Maintain that rep speed for the duration of the set...this shouldn't look like a grind. Same idea with the swings, push ups, and inverted rows. You should ideally be moving the entire time and each rep should have some force on it even as you fatigue. _________________________ Option 3: KB or DB Only- This was previously programmed in our very first phase (well over a year ago), but I have had great feedback on this complex and it fits perfectly for this training day if you haven't done it before: 1 Double Kettlebell Clean, 1 Double Kettlebell Press, 1 Double KB Front Squat, and then 1 Renegade Row for each arm. Then do 2 each, and then 3 each. A1) Double KB Clean: 1, 2, 3 A2) Double KB Press: 1, 2, 3 A3) Double KB Front Squat: 1, 2, 3 A4) Renegade Row: 1, 2, 3 Same rules as above, and ideally it should be a weight and pace that lets you keep moving the entire time. _________________________ Option 4: Landmine + Sled A1) Sled Push- 10, 15, 20 yards A2) Sled Pull- 10, 15, 20 yards A3) Landmine Row to Clean and Press- 1, 2, 3 Same idea as above, except we incorporate the landmine attachment. Do one side, get your sled work in, then do the other side _________________________ Option 5: Landmine + Step Ups A1) Step ups (For each leg)- 3 Reps (each leg), 5 Reps, 7 Reps A2) Landmine Row to Clean and Press- 1, 2, 3 (do one side, do your step ups, then do the other side) Same idea as above, but another option in case you don't have a sled.

Optional Zone 2

1 x 20:00

Dynamic Warm Up- Ground to Standing

Repeat 2-3 Times Bear Crawl Plank- 10-20 Seconds Bear Crawl Plank- Lift opposite hand/foot 5 each Side Active Isolated Hamstring Stretch- 8 Each Side Bird Dog- 8 Each Side World's Greatest Stretch 8 Each Side A March- 8-10 Each Side or about 10 yards A Skip- 8-10 Each Side or about 10 yards Pogo Hops to Small Step- 8-10 Reps Fast Feet to Small Step- About 10 Seconds- Fast as you can

Single Arm Incline DB Bench

3 x 8

Pistol Squat to Bench

3 x 8

Split Stance Dumbbell or KB Row

3 x 8

DB single leg RDL

3 x 8

Ab Wheel

3 x 8

KB Band Curls

3 x 8

Tricep- Your Choice (any press down variation)

3 x 8

Dynamic Warm Up- Ground to Standing

Repeat 2-3 Times Bear Crawl Plank- 10-20 Seconds Bear Crawl Plank- Lift opposite hand/foot 5 each Side Active Isolated Hamstring Stretch- 8 Each Side Bird Dog- 8 Each Side World's Greatest Stretch 8 Each Side A March- 8-10 Each Side or about 10 yards A Skip- 8-10 Each Side or about 10 yards Pogo Hops to Small Step- 8-10 Reps Fast Feet to Small Step- About 10 Seconds- Fast as you can

For this phase, you can actually run through the warm up a few more times if you would like to get your heart rate up and to include it as part of your total training time for the day. I added the video below if that is something you'd like to incorporate. Working on quality movement patterns is always great on days like this. However you do it, for the time listed keep your heart rate about 115-150 bpm the entire time. Or again that conversation pace where you can have a labored conversation. Or the fastest pace you can maintain while breathing only through your nose. You can combine multiple activities- Rower, incline walk on treadmill, ski erg, biking, swimming, rucking, hiking, weight vest walks, sled pushing/pulling, carries- just keep moving and don't get too heavy if you decide to work in loaded implements. Week 1: 45-60 Minutes Week 2: 60-75 Minutes Week 3: 75-90 Minutes Week 4: Bodybuidling Deload Week 5: 60 Minutes Week 6: 75 Minutes Week 7: 45 Minutes Week 8: Bodybuilding Deload