Bobcat
All Terrain Fitness
Tactical, Tactical / Military, Obstacle Course Racing, Functional Fitness, Functional Training, Law Enforcement, First Responders, General Fitness, Strongman, Strength & Conditioning, Wrestling, Rugby, RuckingThe bobcat embodies self-reliance, strategic thinking, and the ability to navigate challenges with grace, encouraging individuals to trust their instincts and embrace solitude for personal growth.
Phase III - Bobcat builds off of the first two programs to introduce bodybuilding style muscle growth workouts with high intensity metcons as well as different flavors of rucking. You'll be seeing lots of personal growth during this 6 week program, as your sleep and nutrition will need to be spot on to get through these tough workouts. This phase could be used as prep for a longer endurance event like a hike or a GoRuck challenge. You'll also be faced with solitude, unless you find someone to go on long rucks with... during that time I challenge you to go without headphones and get in tune with your own thoughts as you huck it through town or over the hills with nothing but your pack on your back.
Recovery Day
A
Today could also be a recovery day. Eat good food, drink some water and electrolytes, and let your body catch up on rest! At most do some light activity, walk the dog, paddle board, etc.
Prep
A
Warm-up 1
2 sets of each: Cat/ cow x 5 Thoracic Spine rotations x 5/side Pec/ Lat Stretch x :20 sec hold Downward Dog Toe Taps x 5/side
B1
Lu Raise
3 x 15
B2
Half Kneeling KB Windmill
3 x 3
C1
Bench Press
6 x 3
C2
UH Band Pull Apart w/ Neck Turn
6 x 5
D1
Deficit Push-Up
3 x 10
D2
Barbell Bicep Curl
3 x 12
Conditioning
E
Metcon 9
E2MOM 18 18 minutes total, every 2 minutes on the minute Rower + Push press Odds: x8-10 cals on rower Evens: x6 push press Choose a weight that is challenging by the 9th round!
A
Rucking
Prep
B
Prep 1
2 sets each: Bear crawl x 10yd Rolling V-up x 10 Kneel to Stand x 6 ea. Shoulder CARS x 4 ea.
Prep
A
Warm-up 3
2 sets of each: Dowel Overhead x5 Band Pull Apart x 10 Seated Glute Stretch x :20s Band X Walk x 10 steps each way
B1
Cossack Squat
3 x 10
B2
Tibialis Raise
3 x 20
C1
Mountain Climber
3 x 20
C2
Snatch Deadlift
3 x 8
D1
Back Squat
8 x 3 @ 40, 50, 60, 70, 70, 75, 75, 80 %
D2
Mini Band March In Place
4 x 10
A
Rucking
B
Run
Prep
C
Prep 1
2 sets each: Bear crawl x 10yd Rolling V-up x 10 Kneel to Stand x 6 ea. Shoulder CARS x 4 ea.
Prep
A
Warm-up 2
2 sets of each: Cat/ cow x5 Thoracic Spine Rotations x 5/side Downward Dog Toe Taps x 5/side Band Pull Apart x 10
B1
Inverted Row Bent Knee
3 x 10
B2
Single Leg RDL
3 x 6
C1
Lat Pulldown
3 x 12
C2
Banded Tricep Pushdown
3 x 25
D1
1-Arm DB Row
5 x 8
D2
Foot Anchored Sit-up
4 x 15
Conditioning
E
Metcon 2
Shorter duration EMOM This is an E2MOM workout, so set a timer (or use the EMOM function in the app) and every TWO minutes start at the first exercise and work down the list. When you finish the 3 exercises you may rest for the remainder of the time. The goal is to rest for ~45 seconds of the 2 minutes. Each exercise here is not meant to be *hard*, but by the end you will be fatigued from working for so long. Goal: 7 rounds x 2 min = 14 minutes of total work -Sandbag Clean & Press x 4 reps (each rep = 1 clean + 1 press) -Burpee x 5 -Flutter kick x 10 each leg If this is easy, add reps to the burpee and flutter kick, or add weight to the C&P
Distance
A
Ruck/ Walk/ Hike 6+ miles is ideal. Today doesn't need to be an all out effort weight or speed wise, but you'll be going for a longer duration. Strap on a moderate amount of weight and go to town. Try to keep an 18 minute pace or faster! Track how many miles you ruck, the amount of weight, and the time it takes, trying to push for a longer ruck today. *If you have a big event (i.e. race or long hike) on the weekend, you can do that instead of this workout, or this day could be a rest day. **If you are a runner or a cyclist, you could apply the same goal to your run or your ride today. Try to keep a consistent pace for a long time.
Jon Janson
Jon has been in the fitness industry for over a decade, working 1 on 1 and virtually coaching clients in strength training. Within the last 3 years he has become an avid hiker in the White Mountains and a big proponent of rucking to stay in shape, and GoRuck challenges to push his fitness limits.
