DTW Training
Tactical / Military, Functional Training, Functional FitnessThe Aerobic Program builds capacity progressively over 12 weeks. You will stay strong with a simple weight progression that works, while building your aerobic system. If you have the discipline to be consistent and take care of yourself this program will build your Running, Biking, Rowing, and Rucking capacity extensively while maintaining your strength.
6 sessions per week
Must use App app to view and log training
Team Training
A
Thruster
1 x 8
B1
Rear Foot Elevated Split Squat
3 x 8
B2
DB torso row
3 x 8
C
Hollow Hold
4 x 30
Conditioning
D
Circuit-5 sets same pace
5 sets all same pace FLR on Floor accumulate 1 min Row 500m Run 400m 20 situps Rest walk 2 min
A
Strict Press
1 x 1
B
Weighted Strict Pullup
1 x 1
C
Turkish Get Up
1 x 30
D
Rowing
5 x 1000
Conditioning
A
Circuit-Ruck
Ruck 40 mins for desired race pace 20-40lbs added.
Conditioning
A
Circuit-12 min moderate pace
12 min moderate pace Run 200m 20 air squats 15 pushups Rest 2 min
Conditioning
B
Circuit-moderate pace 2 workouts
12 min moderate pace Row 200m Reverse sled drag 100m out and back 90lbs added. Rest 2 min
Conditioning
C
Circuit-12 min goal
All rounds same pace 30 sec Row-30 sec Rest 30 sec Run-30 sec Rest 30 sec Burpee-30 sec Rest 30 sec Jump rope-30 sec Rest
A
Trap Bar Deadlift
10 x 3
B
Push-Up
1 x MAX
C
Backward Sled Drag
6 x 50 @ 90 lb
D
Power throw test
Circuit
E
Brisk Walk 5 min Warm Up Run 1 min rest walk 30sec X 15 sets Walk 5 min Mobility of your choice minimum of 10 min.
Conditioning
A
Around the World
25 mins Row 1 min Run or ski 1 min Reverse sled drag light weight 1 min Side plank 30 sec R and L Bike 1 min This should be Zone 1-2 easy to moderate pace
When you join a team you’re getting more than programming, you’re joining an online community.
AEROBIC PRIORITY
AEROBIC PRIORITY
AEROBIC PRIORITY
