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Hard Reset: 6 Weeks of Tactical Conditioning

The Hard Way Fitness

Tactical / Military

Coach

Stephen Mooney

The Hard Reset: 6 Weeks of Tactical Conditioning is designed specifically for military and first line responders, to improve your overall capabilities using movements and programming that compliments the unique challenges faced by military and first line responders.

The programme is 6 weeks in duration and designed to not only be re-usable but capable of benchmarking your performance year-on-year to track your improvements or get you back to the right level after illness or injury.

There's no tricks, hacks or magic here, this programme is all about doing the basics right, for 6 weeks and following the prescribed programme.

The programme culminates in a challenge week where you will face into 5 unique circuit workout challenges, these are designed to mimic the discomfort and confusion of real world events and are the type of workout your going to keep going back to as a gut-check when you need it.

Overall this programme is ideally suited to those in the military or first responders and has been tested by us, stripped back to the essentials and programmed in such a way to make it as effective as possible.

Six day a week programming can be a challenge for many of us, and in that case, it's simply a matter of doing what you can, with what you have, wherever you are.

$20

Get Hard Reset: 6 Weeks of Tactical Conditioning

Push Your Limits, Prove Yourself

You’ll face military-inspired mission workouts that test strength, endurance, and mental toughness. These missions honor real-world operations, challenging you to push past limits and grow stronger—physically and mentally. Every session is an opportunity to prove your resilience and see what you're truly capable of.

Strength, Cardio & Tactical Fitness

Train with a structured, full-body program designed for real-world performance. You’ll develop raw strength, endurance, and agility using progressive, 1RM-based programming. Every workout is scalable, allowing you to progress or modify based on your level. The goal? Consistent, measurable gains that translate into real tactical fitness.

Tactical Focus

Train elite. Our programming mirrors active-duty unit training, making it an ideal fit for military, law enforcement/first responders, and those who want to train with purpose. No gimmicks—just battle-tested training methods that build functional strength, endurance, and resilience. Every session is designed to maximize results while fitting into your schedule.

A Programme Built on Challenge

The Programme is designed to push you throughout, demanding diligence, attention to detail, consistency and planning. The programme finishes strong with 5 circuits that'll test your gut and force you to dig deep.

Train With Purpose, Not Random Workouts

You’ll progress through structured phases, complete challenges, and work towards something bigger than just lifting weights—your own transformation. In 6 weeks you'll know exactly where you are and have improved your fitness and sharpened iron with iron.

Features

Access to your coaches

Get direct support from experienced coaches. Ask questions, get feedback, and train with guidance every step of the way.

Programming 6 days per week

Daily strength, conditioning, and skill work designed for all fitness levels—accessible, scalable, and built for results.

Mental Exercises

Training to develop mental resilience, discipline, and the mindset needed to push through challenges.

Exercise Video Guidance

Instructional videos ensure proper form and execution, making every movement clear and effective.

Detailed, expert instruction

Coaches hold you accountable, correct technique, and ensure you progress effectively with structured guidance.

Committed Teammates

A driven, private community that pushes you to show up, work hard, and stay accountable every day.

Delivered through TrainHeroic

No PDFs—just a seamless app experience for tracking progress, accessing workouts, and pushing performance further.

Equipment

Required

Barbell & Squat Rack // Dumbbells and Kettlebells // Cardio equipment

Recommended

Heavy Sandbag // Weighted Vest/Plate Carrier

Sample Week

Week 1 of 6-week program

Sunday

Develop raw lower-body strength and upper-body pushing power. Focus on tight bracing, clean form, and consistent effort across sets.

Cardio

1 x 5:00

Stretch

1 x 10:00

Back Squat

5 x 6 @ 85 %

Bench Press

3 x 10 @ 65 %

Landmine Press

3 x 12 @ 65 %

Landmine Bar Twist

3 x 10 @ 154.32 kg

Rowing

10 x 0:30 @ MAX

Monday

Move with intent under moderate fatigue. Build full-body conditioning, overhead stamina, and grip strength. Maintain form when tired.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deep Knee Bend

3 x 25

Push-Up

0:30, 0:45, 1:00, 0:45, 0:30

Ab Wheel

3 x 10

Double KB Clean & Jerk

7 x 10 @ 88.18 kg

Gorilla Row

6 x 10 @ 88.18 kg

KB swings

6 x 15 @ 70.55 kg

Tuesday

Build posterior chain strength and grip endurance. Focus on control, position, and clean lockouts.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deadlift

10, 8, 6, 5, 5, 4, 3, 2, 2, 1 @ 50, 55, 60, 65, 70, 75, 80, 85, 90, 95 %

Dead Hang

3 x MAX

Wednesday

Test your movement under load and fatigue. Build core stability, rotational control, and conditioning with minimal equipment.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deep Knee Bend

3 x 25

Push-Up

0:30, 0:45, 1:00, 0:45, 0:30

Ab Wheel

3 x 10

Sandbag Clean and Press

10 x 6

Sandbag Crush- Grip Squat

10 x 6

Sandbag Carry

10 x 20

Thursday

Push upper-body strength and finish with conditioning. Focus on control, posture, and effort.

Cardio

1 x 5:00

Stretch

1 x 10:00

Bench Press

5 x 6 @ 85 %

Front Squat

3 x 10 @ 70 %

Incline DB Bench Press

3 x 8 @ 65 %

DB Arnold Press

3 x 10 @ 154.32 kg

Echo Bike

10 x 0:30 @ MAX

Friday

Long Slow Distance Running

Rowing

1 x 1000

Stretch

1 x 5:00

Cardio

1 x 60:00

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Get Your Stuff Together

6 weeks is all it takes to get yourself back to where you need to be. If you're a first responder or military it's your job to maintain the standard and get yourself to the point of being a physical asset in every situation. Take six weeks and this program

Get Hard Reset: 6 Weeks of Tactical Conditioning

FAQs

Do I need to be super fit for this?

Not at all. This is for all fitness levels, with scalable programming to match your abilities. Whether you're a beginner or an experienced athlete, you'll find the right level of challenge. The programming is done in such a way that it's always scalable but always effective.

What equipment do I need?

A well stocked gym or home setup is ideal, we mix in many different training tools. That being said, do what you can, where you are with what you have. Cool thing with TrainHeroic is you can easily swap out any exercise for the right alternative.

How is progress tracked?

All programming and progress tracking are done through the TrainHeroic platform, which provides detailed metrics, performance feedback, and goal-setting features. Message us anytime and we're happy to guide you on progressions or regressions as needed.

What if I have a busy schedule?

We are not called the Hard Way Fitness for nothing. That being said this is designed to fit into your life. Workouts are efficient yet effective, and the programming allows for flexibility while keeping you on track with your goals. If you miss a session, reschedule or double up.

What results can I expect?

You’ll build strength, endurance, and resilience. Many members also report improved confidence, discipline, and a renewed sense of focus in their careers. The more you put into it the more you'll get out of it.

The Proof

Katarzyna

Polish TA Wojska Obrony Terytorialnej

Verified Athlete

"Wsparcie, cenne wskazówki i precyzyjnie opracowany plan treningowy od Hard Way Fitness pomogły mi w przygotowaniach do służby wojskowej i osiągnięciu zamierzonych celów. Łatwo było mi pogodzić pełnoetatową pracę, obowiązki rodzinne i przygotowania do dodatkowej roli w wojsku."

Marcin

Polish Army

Verified Athlete

"After basic training, I wanted to build on my fitness gains, Hard Way Fitness took what I knew in terms of calisthenics & ramped it up, I learned technique and proper form for kettlebell training, sandbags and other equipment in a very short space of time. I know now the standard I need to beat."

Eric

Air Force Pilot & Entrepreneur

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier"

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."