Warfighter
Modern Athlete Strength Systems
Tactical, Tactical / MilitaryAlways feel like your training is missing something?
Lots of strength...but conditioning is lacking? Or maybe you're running a ton of miles but you feel weak and exhausted? Maybe it's CrossFit 2.0 rebranded as "tactical" with tons of junk volume?
Warfighter is the only program in the world built by Special Forces veterans and Division 1 strength and conditioning coaches - designed to blend a deep understanding of tactical professional demands with the expertise of professional strength coaches and dietitians.
If you want elite results...results that leave you brutally strong, faster over longer distances, and performing like an athlete in your kit - this is your solution.
Here's what you can expect:
1.) Immediately after starting your free trial you'll receive a copy of our meal prep guide. 41 pages of recipes and strategies to fuel your training. We are here to turn you into a machine - and if we are going to put some extra horsepower under the hood then we need you to eat right.
2.) When you login to the app you will see all of your training for the week. Each training session comes with demo videos for every exercise and detailed coaching instruction. You will also see a limited equipment version of each workout. We know that sometimes you'll be traveling, going to the field, or limited on time - the limited equipment option provides you with the flexibility to stay consistent.
3.) Every Monday night you'll have the option of joining a coaching call focused on either fitness or nutrition. This is your chance to enhance your knowledge and get your specific questions answered. You will never have a doubt about exactly what you need to be doing to perform at your best.
4.) You'll have unlimited access to the coaches and a community of 600+ athletes driven to set their own standard. If you want to be a high performer then you need to surround yourself with others who are cut from the same cloth.
Want results like these?
"Big PR day. I never got past 420 on my Back Squat until today. I hit 470 on my top set! Hit a PR on the 5k on Saturday with a sub 21 minutes. I'd say the Warfighter program has definitely go me lifting heavy and running fast!"
Start your free trial right now and step into the last program you'll ever need. If it's not for you, no sweat, cancel anytime.
Your next PR is waiting.
Conditioning
A
PH Block 2 Warm-Up (Lower/Total Body)
A1. A Skip - 15 Yards x3 A2. Backward Skip Open Hip - 15 Yards x3 B1. 90/90 Hip Mobility x10 EA B2. Back Roll to Reach x10 B3. Cross Body Toe Taps x10 EA B4. Side Lying Rib Roll x5 EA C. Bent Knee Starts x8 (x4 Each Leg) x5-10 Yards - Build Speed Each Rep D. Bounding Broad Jump - 4x4
B
Box Squat
3, 3, 3, 1, 1, 1
C
Close Grip Bench Press
8 x 3
D1
Double KB Swing
3 x 8
D2
Lateral Skater Hops
3 x 5
10 Min AMRAP
E
10 Minutes As Many Rounds/Reps As Possible x5 Sled Power Push x25m Sandbag Bear Hug Walk (Heavy) x30 Second Cardio of Choice (Run, Jump Rope, Row, Etc)
Conditioning
F
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
Circuit
B
Run Warm-Up Jog - 5 Minutes 4 Rounds Of: 3, 2, 1 Minutes @ RPE 8 (80% Max Effort) 90 Second Recovery Jog Between Each Cool-Down Jog - 5 Minutes
C
Barbell Bicep Curl
1 x 100
Conditioning
D
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
PH Block 2 Warm-Up (Upper Body)
A1. A Skip - 15 Yards x3 A2. Backward Skip Open Hip - 15 Yards x3 B1. 90/90 Hip Mobility x10 EA B2. Back Roll to Reach x10 B3. Cross Body Toe Taps x10 EA B4. Side Lying Rib Roll x5 EA C. Bent Knee Starts x8 (x4 Each Leg) x5-10 Yards - Build Speed Each Rep D. Depth Drop Pushup to Explosive Rebound - 3x3
B
Pause Bench Press
3, 3, 3, 1, 1, 1
C
Power Clean
10 x 1
D1
Single Leg KB Romanian Deadlift
3 x 8
D2
KB Side Bend
3 x 12
Run the Rack
E
Rolling Tricep Extension 7x8 DB Hammer Curl 7x8 No programmed rest during the triceps or biceps movements. Pick a weight you can do for 8 reps, then drop by 5-10 lbs each set and "run the rack" Perform all Rolling Tricep Extension sets, take a minute or so of rest, then perform the DB Hammer Curls
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
A
Cardio
1 x 30:00
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Falling Starts
5 x 1 @ 10
C
Sprint
4 x 1 @ 50
D
L Drill (3 Cone)
1 x 3
Circuit
E
50-40-30-20-10 Echo Bike (Cals) Inverted Row Bodyweight Step-Up (Total)
Conditioning
F
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
PH Block 2 Warm-Up (Lower/Total Body)
A1. A Skip - 15 Yards x3 A2. Backward Skip Open Hip - 15 Yards x3 B1. 90/90 Hip Mobility x10 EA B2. Back Roll to Reach x10 B3. Cross Body Toe Taps x10 EA B4. Side Lying Rib Roll x5 EA C. Bent Knee Starts x8 (x4 Each Leg) - Build Speed Each Rep D. Bounding Broad Jump - 4x4
B
Romanian Deadlift
3, 3, 3, 1, 1, 1
C
Zercher Pin Squat
8 x 2
D1
DB Lateral Raise
3 x 8
D2
Cross Body Med Ball Slam
3 x 5
Conditioning
E
Weighted Pull-Up Progression
11 Min EMOM 3 Weighted Pull-Ups Every Minute on the Minute Use a weighted vest or weight belt
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
A
Cardio
1 x 30:00
Conditioning
A
Endurance Warm-Up
5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges
B
Run
1 x 45:00
C
Chest Supported Reverse Fly
3 x 12
D
Dips
3 x MAX
E
Banded Skull Crusher
4 x 0:30
Conditioning
F
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
Modern Athlete Strength is a team of coaches brought together following careers in college strength and conditioning and the tactical space. Your coaches bring decades of combined experience working with Division 1 athletes and military professionals. We created this program to deliver professional coaching and in-depth understanding of athlete demands directly to you.
Success is your choice. Join the team. Work your ass off. Get results.
Start My 7-Day Free Trial
Mark Bartos
Tactical Athlete
Verified Athlete"MASS programming is by far the best programming I have ever utilized. Coing off a significant back injury, I thought I'd never lift again. The programing has me squatting and deadlifting very near the weights I was at prior to injury. I'm looking forward to continuing programming through MASS!"
Matt Beasley
Military Veteran
Verified Athlete"Working with the team has kept me progressing not just in overall strength, but durability. The programming is challenging, adaptable, and most importantly, effective. Thanks to Brian and Ben, I'm not only able to keep up, but outperform folks half my age."
Jon W
Athlete
Verified Athlete"Exactly what you need to perform at the next level. Great program with knowledgeable and involved coaches."
Nick Lavery
Tactical Athlete
Verified Athlete"The line between determination and madness."
When you join a team you’re getting more than programming, you’re joining an online community.
Warfighter
Warfighter
Warfighter
