Tactical Conditioning - 6 Week Back to Mission Ready

The Hard Way Fitness

Tactical / Military

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.

Who is this Programme for

This programme is designed for military personnel, first responders, and anyone who wants to train like them. It’s built for those who need to restore or benchmark their fitness after a break, illness, or injury, and for those who want a straightforward plan to sharpen their physical capabilities using tried-and-tested methods.

About this Programme

This 6-week plan focuses on doing the basics right, consistently and with purpose. It combines strength, conditioning, and resilience-focused work that mirrors the demands of military and frontline service. The programme is designed to be repeatable, making it a reliable benchmark you can return to year after year to measure progress or reset your baseline.

Training runs up to six days per week, though the structure is flexible: do what you can, with what you have, wherever you are. The final week is a dedicated Challenge Week, featuring five unique circuit workouts designed to replicate the discomfort, unpredictability, and mental test of real-world events. These gut check sessions are the kind of workouts you’ll return to whenever you need to test yourself.

What you Will Get Out of the Programme

By the end of 6 weeks, you’ll have rebuilt your conditioning, sharpened your resilience, and tested yourself against challenging workouts that replicate the demands of the tactical environment. You’ll finish with a clear benchmark of where you stand and the confidence that comes from completing a programme built for those on the front line.

$49

Get Tactical Conditioning - 6 Week Back to Mission Ready

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.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get Tactical Conditioning - 6 Week Back to Mission Ready

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."