Operation Antifragile
1 sessions per week
Must use App app to view and log training
Program Training
A
Mental Fortitude
B1
5 min flow, 90/90, CAR, Squat
B2
Banded Lat Stretch + Cossack Squat
C
Box Breathing
1 x 5:00
A
Chaos Squat
4 x 6
B1
Russian Kettlebell Swing
4 x 8
B2
Box Jump
4 x 3
C1
Chaos Bulgarian Split Squats
3 x 8
C2
Mace Offset Deadlift
3 x 10
C3
Balance Board Static Holds
3 x 0:30
D
Reverse Sled Drag
4 x 20
Circuit
A
Assault Bike Sprints Week 1: 6 x :10 sprint with full rest between sets. Track max watts. Week 2: 8 x :10 sprint with full rest between sets. Track max watts. Week 3: 10 x :10 sprint with full rest between sets. Track max watts.
B
Hip Spine and Ankle Mobility Flow
C1
Y Balance Drill
C2
Balance Board Static Holds
D1
Balance Board Push Ups
D2
Bulgarian Split Squat
E1
Mace Pendulum
3 x 1:00
E2
Mace 360's
3 x 20
E3
Split Stance Lateral Kettlebell Swing
3 x 20
F
RT Cool Down Progression 1
A
Chaos Bench Press
4 x 6
B1
Explosive Sled Row
4 x 5
B2
Med Ball Chest Pass
3 x 6
C1
Pull-Up
3 x MAX
C2
Mace 360's
3 x 20
C3
Seated Overhead Banded Tricep Extension
3 x 30
D
Farmers carry
4 x 20
Circuit
A
Lactate Threshold – How to Find Your Zone If you already know your lactate threshold heart rate (LTHR), use it. If not, use one of the methods below: Option 1 (Best): 20-Minute Time Trial Warm up for 10–15 minutes Perform a hard, steady 20-minute effort Record your average heart rate for the full 20 minutes That number ≈ your lactate threshold heart rate Option 2 (Simple Estimate) If you don’t have a test: Aim for ~80–90% of your max heart rate 👉 This should feel: Hard but sustainable You can’t hold a full conversation Breathing is elevated but controlled Option 3 (Feel-Based) Use effort if no HR monitor: 👉 You’re in the right zone if: You feel a steady “burn” You can only speak in short phrases You can hold the pace for 20–30 minutes without falling apart Key Coaching Cues Do NOT sprint early Settle into a sustainable pace Stay consistent throughout This is a continuous effort, not intervals. | Week | Warm-Up | Main Effort | Cool Down | | ------ | ------- | ----------- | --------- | | Week 1 | 10 min | 20 min | 5 min | | Week 2 | 10 min | 25 min | 5 min | | Week 3 | 10 min | 30 min | 5 min |
B
Mobility Flow 8
C1
Y Balance Drill
C2
Balance Board Static Holds
D1
Balance Board Push Ups
D2
Bulgarian Split Squat
E1
Mace Pendulum
3 x 1:00
E2
Mace 360's
3 x 20
E3
Split Stance Lateral Kettlebell Swing
3 x 20
F
RT Cool Down Progression 1
A1
Zercher Box Squat
6 x 3
A2
Box Jump
6 x 3
B1
Speed Bench
6 x 3
B2
Seated Medball Slams
6 x 3
C1
Primal Lunge
3 x 10
C2
Ring Rows
3 x 12
C3
Mace 360's
3 x 20
C4
Plank
3 x 0:30
D
Sled Drags
4 x 50
Circuit
A
Activity Optons: Walk / hike Bike ride Ruck Stand-up paddleboard Light sport or recreational activity 👉 Try something different and enjoyable | Week 1 | 20–30 min | | Week 2 | 30–40 min | | Week 3 | 40–45 min |
B
Yoga for Renewal
C
Balance Board Morning Routine 1
D
RT Cool Down Progression 2
Matthew Spaid
Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.
