Legacy: Phys
Legacy Strength and Conditioning
General FitnessLegacy Phys is built for those times where perfect training conditions don’t exist — deployments, battle camps, travel, hotel gyms, exercise packages, or simply when access to equipment is limited.
This is a daily physical training program designed around low-barrier, high-output conditioning sessions that can be performed anywhere in the world with minimal or zero kit.
Sessions utilise a mix of bodyweight training, running, circuits, EMOMs, AMRAPs, loaded movement, carries, and conditioning work designed to build fitness, durability, and work capacity without overcomplicating things.
The program is fully adaptable depending on what you have available. Train completely bodyweight-only or incorporate military-style kit such as bergans, jerry cans, body armour, sandbags, or improvised loads. Dumbbells and kettlebells can also be used where available.
A major focus of Legacy Phys is scalability. Sessions can be performed solo, with training partners, or adapted easily for large groups making it ideal for military units, teams, courses, camps, and operational environments where equipment and numbers constantly change.
The goal is simple:
Keep people fit, capable, and hard to kill regardless of environment.
Minimal setup. Hard work. Effective physical training.
25 Minute AMRAP
A
25 Minute AMRAP 20/15 Calorie Erg Assault Bike / Ski-Erg / Rower 15 Dumbbell Thrusters @ 2 x 15-22.5KG 20 Burpees 15 Renegade Rows @ 2 x 15-22.5KG Score = Total Rounds + Reps Bodyweight Alternative 25 Minute AMRAP 20/15 Calorie Erg OR 200m Run if no machine available 20 Squat Jumps 20 Burpees 20 Press Ups Score = Total Rounds + Reps
30 Minute EMOM
A
30 Minute EMOM Minute 1 15/12 Calorie Erg Minute 2 200m Run Minute 3 20m Sled Push @ Moderate-Heavy Load Minute 4 20 Wall Balls Minute 5 Rest Repeat for 6 Total Rounds Bodyweight Alternative 30 Minute EMOM Minute 1 15 Burpees Minute 2 200m Run Minute 3 20 Walking Lunges Minute 4 20 Air Squats Minute 5 Rest Repeat for 6 Total Rounds
30 MINUTE EMOM
A
30 Minute EMOM Minute 1 20 Calorie Row Minute 2 10 Kettlebell Swings Minute 3 20 V-Sits Minute 4 MAX Calories Any Machine Minute 5 Rest Repeat for 6 Total Rounds Bodyweight Alternative 30 Minute EMOM Minute 1 200m Run Minute 2 20 Jump Squats Minute 3 20 V-Sits Minute 4 MAX Burpees Minute 5 Rest Repeat for 6 Total Rounds
25 Minute Intervals
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25 Minute Intervals ERG OPTION 1 Minute Hard Effort 1 Minute Easy Recovery Repeat for 25 Minutes Total RUN OPTION 1 Minute Hard Effort Run 1 Minute Walk / Slow Jog Recovery Repeat for 25 Minutes Total
Every 5 Minutes for 6 Rounds
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Every 5 Minutes for 6 Rounds 20 Calorie Assault Bike 20 Kettlebell Swings 20 Calorie Erg 20 V-Sits Rest in the remaining time of the 5 minute block before starting the next round. Bodyweight Alternative Every 5 Minutes for 6 Rounds 200m Run 20 Jump Squats 200m Run 20 V-Sits Rest in the remaining time of the 5 minute block before starting the next round.
Legacy Strength & Conditioning
We are an organic organisation built from the ground up by Royal Marines, created to provide high-quality, no-BS training. We’ve grown into an active community of over 200 professionals from across the military, police, and first responder world — all united by a shared standard of performance. Every program we build is tried, tested, and refined through experience in the field.
Legacy Phys strips things back to — effective conditioning that can be done anywhere with whatever you have available. No perfect gym setup required. No overcomplicated programming. Just hard, effective sessions designed to keep you fit, capable, and opera
Get Legacy: Phys
When you join a team you’re getting more than programming, you’re joining an online community.
Legacy: Phys
Legacy: Phys
Legacy: Phys
