Ordinary GRP
Tactical / MilitaryThe second phase intensifies the training focus, shifting towards specific conditioning to enhance performance and power. Workouts are designed to build strength and explosiveness with heavier weights and more dynamic movements. Tactical conditioning becomes more demanding with increased ruck weights and longer durations, while full-body functional training enhances athleticism. Running intensity is elevated to improve speed and endurance, and mobility work ensures flexibility and injury prevention.
5 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
2 x 4:00
B
Bench Press
5 x 5 @ 75 %
C
Barbell Row
5 x 5 @ 75 %
D
Shoulder Press
4 x 6 @ 70 %
E
Pull-Up
4 x 6
F
Incline DB Bench Press
4 x 8
A
My Dynamic Warmup
2 x 5:00
B
Back Squat
5 x 5 @ 75 %
C
Deadlift
5 x 5 @ 75 %
D
Bulgarian Split Squat
4 x 6
E
Lying Leg Curl
4 x 8
A
My Dynamic Warmup
2 x 4:00
B
ruck
1 x 60:00 @ 30 lb
C1
Farmers carry
3 x 60:00
C2
Sled Push
4 x 30
C3
Med Ball Throw
4 x 12
C4
Sandbag Carry
4 x 0:30
D1
Hanging Knee Raise
4 x 10
D2
Standing Cable Wood Choppers
4 x 12
A
My Dynamic Warmup
2 x 4:00
B
Clean & Jerk
4 x 3
C
Snatch
4 x 3
D1
Box Jump
4 x 6
D2
KB swings
4 x 10
A
My Dynamic Warmup
1 x 10:00
B
Run
1 x 30:00
