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
IRONCLAD Fully Body Warm-Up Block 2
x200 Jump Rope or 3-5 Minute Bike/Jog/Row Back Roll to Reach x10 Cross Body Toe Tap x10 (Each Side) Bear Crawl x20 Yds Hamstring to Ankle Rock x10 (Each Side) Glute Bridge March x10 (Each Side) Scapular Push-Up x10
B1
Hurdle Hop to Box Jump
4 x 3
B2
5-10-15 Shuttle
4 x 1
C
Back Squat
3, 3, 2, 2, 2, 2, 2, 2
D
Bench Press
5 x 5
E1
Kettlebell Swing
30, 20, 10
E2
GHD Sit-Up (Parallel)
30, 20, 10
Death by Rower + Heart Rate Recovery Test
F
Use a bike or rower: Minute 1: Row 3 Calories Minute 2: Row 6 Calories Minute 3: Row 9 Calories Continue adding 3 calories each minute until you can no longer reach the target calories within the minute. Note: This is a running clock, so if you finish rowing for your calories and only have a few seconds before the next minute begins, that is all the rest you get. Once you fail, immediately note your heart rate. Check it again after 60 seconds. The difference in beats is your Heart Rate Recovery score. We should be aiming to increase this number over the course of the cycle. Last number of calories COMPLETED in one minute for the leaderboard.
Conditioning
G
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
Bulgarian Split Squat
3 x 8
B
Plyo Push-Up
5 x 5
C1
Sandbag Over Shoulder
3 x 6
C2
Plank Walk Out
3 x 1:00
Death by Burpees
D
You will start by performing 2 burpees in the first minute. You will add 2 burpees every minute. So the reps will look like: Minute 1: 2 Burpees Minute 2: 4 Burpees Minute 3: 6 Burpees This is on a running clock. You will keep adding 2 burpees every minute until you cannot complete the target number of burpees in 60 seconds. After you fail to complete the target reps, immediately take your heart rate. After 60 seconds, take your heart rate again. The different in heart rate is your Heart Rate Recovery Score. We will track this over the course of the program.
Conditioning
A
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded Pass Through x10
Circuit
B
36 Minute Running Clock: Minutes 0-12 Run 1 Mile In Remaining Time: Lateral Box Step Ups (Box Height = Knee at 90 Degree Angle) Minutes 12-24 Run 1200m In Remaining Time: 10x Prone Handcuffs 10x Lunges (Each Leg) Minutes 24-36 Run 800m In Remaining Time: 5x Strict Pull-Ups 10x Push-Ups 15x Air Squats Score is total number of reps completed after the run. Score every rep of the lunges as one point (i.e. left + right = 2 points).
Conditioning
C
Post-Conditioning Cool Down
Hamstring to Ankle Rock - x10 (Each Side) Couch Stretch - 20-30 Seconds (Repeat 2-3 Times) Pigeon Stretch - 20-30 Seconds (Repeat 2-3 Times) Rib Roll - x5 (Each Side)
Zachary Tellier WOD
A
10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges (Each Leg) 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
Conditioning
A
IRONCLAD Fully Body Warm-Up Block 2
x200 Jump Rope or 3-5 Minute Bike/Jog/Row Back Roll to Reach x10 Cross Body Toe Tap x10 (Each Side) Bear Crawl x20 Yds Hamstring to Ankle Rock x10 (Each Side) Glute Bridge March x10 (Each Side) Scapular Push-Up x10
B1
Power Skip
3 x 25
B2
90 Degree Broad Jump - A
3 x 2
C
Elevated Plate Explosive Push-Ups
3 x 5
D
Bench Press
3, 3, 2, 2, 2, 2, 2, 2
E
D-Ball over Shoulder
4 x 4
F1
Goblet Lateral Lunge
3 x 8
F2
Pinch Grip Side Bend
3 x 10
G1
Single Arm DB Row
3 x 6
G2
Chest Supported Reverse Fly
3 x 12
G3
Inverted Row
3 x 25
Conditioning
H
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
Banded Pushup
50, 25
B
Sandbag to Platform
5 x 2
C
Goblet Lateral Lunge
3 x 8
Escalating Density Set
D
12 Minute Clock - Accumulate as many reps as possible. 10 Sandbag Row 10 Push-Up 10 Squat Jumps 10 4-Way Dead Bug
Conditioning
A
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded Pass Through x10
B
Zone 2 Cardio
1 x 65:00
Conditioning
C
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
IRONCLAD Fully Body Warm-Up Block 2
x200 Jump Rope or 3-5 Minute Bike/Jog/Row Back Roll to Reach x10 Cross Body Toe Tap x10 (Each Side) Bear Crawl x20 Yds Hamstring to Ankle Rock x10 (Each Side) Glute Bridge March x10 (Each Side) Scapular Push-Up x10
B1
Lateral Hurdle Hop to Box Jump
4 x 4
B2
T Drill
4 x 2
C
Deadlift
3, 3, 2, 2, 2, 2, 2, 2
D
Overhead Press
3, 3, 2, 2, 2, 2, 2, 2
E
Sled Push Sprint
8 x 1 @ 20
F
Weighted Pull-Ups
8 x 3
G1
Banded Tricep Pushdown
1 x 100
G2
DB Hammer Curl
1 x 10
Conditioning
H
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
Sandbag Clean to Squat
5 x 5
B1
KB Z Press
3 x 8
B2
Prone Handcuffs
3 x 12
C
Sandbag Bear Crawl
4 x 20
D1
Close Grip Push Up
1 x 75
D2
Straight Legged Sit-Ups
1 x 10
Conditioning
A
IRONCLAD Fully Body Warm-Up Block 2
x200 Jump Rope or 3-5 Minute Bike/Jog/Row Back Roll to Reach x10 Cross Body Toe Tap x10 (Each Side) Bear Crawl x20 Yds Hamstring to Ankle Rock x10 (Each Side) Glute Bridge March x10 (Each Side) Scapular Push-Up x10
B
Clean Pull
3, 3, 3, 2, 2, 2
Zercher Squat/Carry Circuit
C
4 Rounds 1 Round = Zercher Squat x3 Zercher Carry x15 Yds Zercher Squat x3 Zercher Carry x15 Yds Rest 1 minute between rounds. Pick a weight that allows you to do the entire round unbroken.
D
Dead Hang (Pronated Grip)
3 x MAX
E
Echo Bike
1 x 12:00
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.
Conditioning
A
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded Pass Through x10
Fartlek Run
B
5 Minute Easy Jog Warm-Up 2 Minutes Hard Run / 1 Minute Easy Run x8 5 Minute Easy Jog Cool-Down
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
5 Round Circuit
A
5 Rounds 30 Seconds Air Squat / 30 Seconds Rest 30 Seconds Farmer's Hold / 30 Seconds Rest (Use KB, DB, 5 Gallon Water Jug, or Ammo Can) 30 Seconds Plank / 30 Seconds Rest 30 Seconds Repeat Squat Jump / 30 Seconds Rest 30 Seconds Sandbag Ground to Overhead / 30 Seconds Rest 30 Seconds Leg Lift Over KB or Sandbag / 30 Seconds Rest Perform all 5 rounds of one movement before moving onto the next.
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
