All Terrain Fitness
Tactical, Tactical / Military, Law Enforcement, RuckingAs the name implies, if you're feeling the squeeze when you look at the clock, this program will have you in and out of the gym before Old Man Time knows what's happened.
Listed as intermediate because of the simplicity of the workouts but challenging for any practitioner, Pressed 4 Time will have you pumped up and ready to charge through the day.
0 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up 1
2 sets of each: Cat/ cow x5 Thoracic Spine rotations x 5/side Banded Ankle Mobility x :20 sec hold Downward Dog Toe Taps x 5/side
B
Pull-Up
6 x MAX
C
Shoulder Press
6 x 3
D1
Barbell Bicep Curl
5 x 5
D2
DB Tricep Extension
12, 10, 8, 8
General Conditioning
A
The 4 R's: Ruck, run, row, recover Choose one (or any other steady state cardio modality, like swimming or walking) and just get to moving. Today should be easy enough to recover for tomorrow's workout.
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
B
Dips
6 x MAX
C
Deadlift
6 x 3
D
1-Arm DB Row
4 x 6
E
Barbell 21's
3 x 21
General Conditioning
A
The 4 R's: Ruck, run, row, recover Choose one (or any other steady state cardio modality, like swimming or walking) and just get to moving. Today should be easy enough to recover for tomorrow's workout.
Prep
A
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.
Bike + Devil's Press
B
EMOM 24 1) Bike sprint x :10-:20 seconds (rest remainder) 2) Devil's press x 5-8 reps *DB's preferred, SB & BB okay
General Conditioning
A
Today can be more intense, a longer ruck or bike, or a hike in the mountains... whatever floats your boat. You can swap today with Sunday's recovery day as needed too
